Help planing our first two weeks gym sessions

  • Hi guys

    My wife an I are starting on Monday the 19th of March and we need confirmation that we have understood the book correctly, our thoughts are as follows:

    Our gym has limited equipment and we have not done anything like this before so we thought about creating one upper body day and one lower body day and then repeat them on alternate gym days - is this ok???

    Details as follows:

    Monday - Upper Body

    Three minute brisk walk to warm up

    Chest - Barbell Bench Presses x12, x10, x8, x6, x12 and Dumbbell Flyes x12

    Back - Wide-Grip Lat Pulldowns x12, x10, x8, x6, x12 and Seated Cable Rows x12

    Shoulders - Front Raises x12, x10, x8, x6, x12 and Seated Dumbbell Presses x12

    Alternate Dumbbell Curls x12, x10, x8, x6, x12 and Barbell Curls x12

    Triceps - Cable Extensions x12, x10, x8, x6, x12 and Bench Dips x12

    Tuesday

    20 min cardio, treadmill running following the step-up-step-down intensity guide

    Wednesday Lower Body

    Three minute brisk walk to warm up

    Quadriceps - Barbell Squats x12, x10, x8, x6, x12 and Leg Presses x12

    Hamstrings - Dumbbell Lunges x12, x10, x8, x6, x12 and Lying Leg Curls x12

    Calves - Seated Calf Raises x12, x10, x8, x6, x12 and Standing Heel Raises x12

    Abs - Floor Crunches x12, x10, x8, x6, x12 and Hanging Knee Raises x12

    Thursday

    20 min cardio, treadmill running following the step-up-step-down intensity guide

    Friday - Upper Body - its an exact repeat of Monday to keep it simple (not sure if this is a good thing)

    Three minute brisk walk to warm up

    Chest - Barbell Bench Presses x12, x10, x8, x6, x12 and Dumbbell Flyes x12

    Back - Wide-Grip Lat Pulldowns x12, x10, x8, x6, x12 and Seated Cable Rows x12

    Shoulders - Front Raises x12, x10, x8, x6, x12 and Seated Dumbbell Presses x12

    Alternate Dumbbell Curls x12, x10, x8, x6, x12 and Barbell Curls x12

    Triceps - Cable Extensions x12, x10, x8, x6, x12 and Bench Dips x12

    Saturday

    20 min cardio, treadmill running following the step-up-step-down intensity guide

    Sunday

    Rest

    Monday - Lower Body- its an exact repeat of Wednesday to keep it simple (not sure if this is a good thing)

    Three minute brisk walk to warm up

    Quadriceps - Barbell Squats x12, x10, x8, x6, x12 and Leg Presses x12

    Hamstrings - Dumbbell Lunges x12, x10, x8, x6, x12 and Lying Leg Curls x12

    Calves - Seated Calf Raises x12, x10, x8, x6, x12 and Standing Heel Raises x12

    Abs - Floor Crunches x12, x10, x8, x6, x12 and Hanging Knee Raises x12

    Tuesday

    20 min cardio, treadmill running following the step-up-step-down intensity guide

    Wednesday - Upper Body again, exactly the same exercises as the previous upper body days

    Three minute brisk walk to warm up

    Chest - Barbell Bench Presses x12, x10, x8, x6, x12 and Dumbbell Flyes x12

    Back - Wide-Grip Lat Pulldowns x12, x10, x8, x6, x12 and Seated Cable Rows x12

    Shoulders - Front Raises x12, x10, x8, x6, x12 and Seated Dumbbell Presses x12

    Alternate Dumbbell Curls x12, x10, x8, x6, x12 and Barbell Curls x12

    Triceps - Cable Extensions x12, x10, x8, x6, x12 and Bench Dips x12

    Thursday

    20 min cardio, treadmill running following the step-up-step-down intensity guide

    Friday - Lower Body

     

    Quadriceps - Barbell Squats x12, x10, x8, x6, x12 and Leg Presses x12

    Hamstrings - Dumbbell Lunges x12, x10, x8, x6, x12 and Lying Leg Curls x12

    Calves - Seated Calf Raises x12, x10, x8, x6, x12 and Standing Heel Raises x12

    Abs - Floor Crunches x12, x10, x8, x6, x12 and Hanging Knee Raises x12

     

    Saturday

     

    20 min cardio, treadmill running following the step-up-step-down intensity guide

     

    Your learned comments will be greatly appriciated

     

     

  • You look like you have a very good understanding of the program. Three weight workouts per week and 3 cardio sessions per week with upper body and lower body alternating back and forth. Don't be afraid to use variety in your exercises. For example if your chest workout is flat bench press for 12-10-8-6-12 then incline flies for 12 reps.....the next time you do chest you could do flat bench dumbell flies for 12-10-8-6-12 and then incline bench press for 12 reps. Keep a variety in your routine and you will have great results. All the best in your challenge.

    fit4life "The dream must be bigger than the pain"