So due to circumstances and family life, I can only go to the gym Monday, Tuesday and Wednesday, all in the morning. I cannot go Thursday or Friday as I am caring for my sick parents and I cannot go Saturday and Sunday as that’s when I see my kid.
My reasons for starting are primarily to lose a lot of weight (currently 6″1′, 270 lbs and about 35% body fat) and get healthier, but also tone up if I can.
I’ve done a lot of research and they all talk about training plans and diet. The diet isn’t the issue, I can stick to a healthy diet, but I’m having a real hard time sorting my fitness plan out. Everywhere talks about rest days but not leaving too many days between. Except my schedule makes this very hard.
(I have also taken up boxing class at the local gym on a Monday night for an hour). I’ve made this rough plan for the gym that I’ve stuck to for two weeks now; I run/jog/walk to the gym (2 miles, can’t run it all yet) and back, and at the gym:
Monday – Chest, arms and abs.
Chest – Bench press, cable flys, dumbbell flys. 3 sets of 12 each.
Arms – Standing cable curls, tricep kickback, incline dumbbell curls, cable rope pushdowns. 3 sets of 12 each.
Abs – crunches, leg raises. 3 sets of 12 each plus 4th set to failure. Plank to failure.
Tuesday – legs and abs.
Legs – Weighted squat, leg extension, prone leg curls. 3 x 12 of each.
Abs – as Monday.
Wednesday – Back, shoulders and abs.
Back – wide grip pull downs, one arm DB rows, seated cable rows. 3 X 12 of each.
Shoulders – seated DB press, lat raise, bent over lats. 3 x 12.
Abs – as Monday.
This is the routine I have now and with rests and everything it takes me about an hour for Monday and Wednesday and 40 minutes Tuesday. And by the end of it I am sore as hell.
I plan to vary my routine and add/change exercises and the weight as I go but that’s what I have for now.
I have concerns though because I’m going a full week between each muscle area, I don’t get any rest days Mon-Wednesday and I basically have to go 4 days with no exercise.
I try and squeeze in some push-ups and sit ups at home but it really is difficult to find the time on those days.
Please, what can I do?
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