Fitness program

[Amobokobokoboko]

Hi guys,

I got my hands on a superb fitness deal so a cheap fitness card.
Could anybody recommend me a decent work out program.

I will ask my coach as well this weekend but as I'm spending lots of time on my desk I could use the exercise.

thnx

 

[slowfinger]

Make one for yourself, based on your own needs and requirements.

 

[Amobokobokoboko]

I was thinking of doing so but I'm also going to start with a rugby work out.

Will see

 

[iamdavid]

Workout A
Bench Press
Squats
Shoulder Press
Dips
Some light calf work


Workout B
Pullups
Stiff Legged Deadlifts
Rows (using either a Dumbell or barbell)
Barbell Bicep Curls
Some ab work



Mon: A
Wed: B
Fri: A


Mon: B
Tue: A
Wed: B

etc etc

Do 3 sets of 6 repetitions for each exercise, start off with a light weight that allows you to perform the movement with perfect technique. Once you are able to complete the 3 sets of 6 reps in good form with a given weight, then increase the weight by the smallest increment your gym allows (usually like 2.5kg)..

 

[micoach]

The above is solid.

Try this too: StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

 

[Amobokobokoboko]

Thanks guys,

I had a chat with my coach yesterday. the coming weeks we are going to work on drills and after deciding on what I need more practice he will give me some advice for a work out.
Techniques first

 

[micoach]

Thanks guys,

I had a chat with my coach yesterday. the coming weeks we are going to work on drills and after deciding on what I need more practice he will give me some advice for a work out.
Techniques first

It's not an either/or. You can do both.

There are a lot of variables as to how this can work but the best thing is to just start. No point in having a perfect technique if you can't hit it off the square and are gassed after 5 overs.

 

[Amobokobokoboko]

I know, thats why on Wednesday I will start with a program posted earlier in this thread.
But the coach is rather picky in what to do first and luckily my condition isn't that bad.

cheers mate.

 

[slowfinger]

You know, you don't have to go to a gym if you can't make one every day. Simple exercises like push-ups, Running and etc can also help

 

[Amobokobokoboko]

I know, but I bought a card at the university gym and there are tons of good looking girls, to ease the pain. As well the track and surrounding forrest where covered in ice/snow the last couple of weeks which made them quite dangerous as you didn't see where you ran.

Anyway, going for a nice swim after a work out is a perfect ending of the day.

 

[zachariahwilbur]

Sorry I did not understand your post can you explain me clearly? So that I can help you my best.

 

[janicejryan]

1. Squats - develops strength, speed and balance

2. Press Ups - builds chest, arm and trunk stability

3. Bent Over Rows - works your back and develops your hip and shoulder muscles

4. Chin Ups - tones upper body muscles


Good luck mate!