Looking for a new routine

markfj

Firstly I'd like to say hi, looks like a nice webiste and very helpful.

My Stats
Height 5'5
Weight: 12 stone
Age 20

My Goal
My goal is simply, to loose bodyfat, I just want to get "lean" and then take things from there


This is what I have so far, and would appreciate any views,:

Monday:
20mins HIIT cardio
Taekwon-do

Tuesday
Deadlifts
Incline Bench Press
Dumbbell Bench Press
One Arm Dumbbell Rows
Cable Crossovers
Lateral pulldowns

Wednesday
20 mins HIIT Cardio

Thursday
Dumbbell Lateral Raises
Arnold Dumbbell Presses
Cambered Bar Curls
Seated Dumbbell Curls
Seated Triceps Press
Triceps Pushdown

Friday
20mins HIIT Cardio
Taekwon-do

Saturday
Taekwon-do

Sunday
Rest

I am having troubel, fitting in when I would do my legs:

Leg Press
Leg Extensions
Hamstring Curls
Seated Calf Raises
Standing Calf Raises

I dnt want to do legs on the same day as Taekwon-do, done that once, never again lol... so would appreciate your help

Hammers

Start off with something like this mate...

Monday= Chest and tri
Wednesday=Back and Bi
Friday= Legs and shoulders.

These are the basic ones mate..
The longer you train you will just know what to do when it comes to putting a new routine together.

Gazz

Thats alot of Tae Kwon Do you've got going on there mate.You obviously enjoy it so working around that focal point could be your aim.Ive done alot of boxing,Judo and Muay Thai in years gone by so i know how intense the instructors make some sessions from a fitness point of view.You're doing HIIT Monday,Wednesday and Thursday aswell as TDK Monday,Friday and Saturday.You must be leaner than a Greyhound!Personally i could never weight train on the same day as a Martial arts day either,total exhustion.Stck with the structure you've got,just move things around if you feel stale.Swap the Wednesday cardio for legs or do both if you feel up to it.You're obviously fit enough if you've got all that going on already.My only concern is one day of total rest a week.There just are'nt enough days are there?You might get by aslong as you promise yourself a week off from time to time.One way to change things could be to do pushing exersises on the Tuesday and pulling exersises on the Thursday.At least that way you could incorporate legs to a degree without making things more hectic!

markfj

Hi guys, firstly I really appreciate your help.

Unfrotunately Gazz, I am not leaner than a greyhound lol... I wish I was, I weigh abit too much.. I beleive I am more endomorph than anything, whenI was about 14 I put on quite alot of muscle, but aslo fat. By the time I was 16 I was bigger again.


Basically, I am only just getting back into Taekwon-do after having about 8 months off (Due to working hours) but as the allowed my to change my rota, can go back again.

The HIIT tarining I have only just started too, as I have heard its pretty reliable for loosing weight.

I agree, prehaps its easier for me to do some legs weights on wednesday, but maybe then I should do low/itenstiy cardio instead of HIIT?

Can I ask, what you think of the exercises above? I am still new to weights and the rotuine was one from online, I just changed it slightly...

Thanks again
Mark
Well went from from 14 stone 9 to 12 stone, and still carry excess fat.

Gazz

I think your exersises are ok,cramming 12 exersises into two,Tuesday and Thursday sessions though is alot all at once but with your main aim being fat loss and generally getting lean it might be worth sticking with it if it feels like its burning enough calories each time.Defo think you should do legs on that Wednesday though followed by a long,steady stint on the cross trainer.Do you think you could weight train after TDK or do feel suitably annihilated.If you could bear it,training just two major muscles and abs on a 4 day split could work for you.

markfj

Thanks again

So perhaps a four day split wuld be more suitable then? If I was to do a four day split, would you include cardio in some of the splits? I have done a split rotuine before so not really sure on them

Gazz

Sure if you've got the energy left which i don't see why you should'nt.TKD is like an aerobic workout so you are getting your cardio already in affect.You should still have enough energy in the muscles to weight train after.If i was trying to workout in coherance with my TKD i would plan it quite simple alot what i already do at the moment.

Monday:TKD/Pecs,Tri's,Abs

Tuesday:Back,Lats,Bi's,Abs,HIIT

Wednesday:On a typical 4 day split this would be your midweek break but if you want to carry on with your 20 min HIIT then stick with it.

Thursday:Traps,Shoulders,Abs,HIIT

Friday:TKD/Quads,Hams,Calves

Saturday:TKD

Sunday:Rest

Ive only added muscles to work not exersises to do so if you want help with that ask but i think you know what works what don't you?

crazycal1

i think you`ll find recovery hard doing a day split and TKD.
its very difficult to do both mate.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

markfj

Thanks for the advice guys

to be honest, some days TKD is much harder than others and it vaires by what we do, but I think I am up to trying it.. as long as my muscles are going to get a chance to rest etc.

Gazz, I would really appreciate any exercises you would recommend, here is what I did at gym today

Legs

10 Mins jogging : warmup
Leg Extentions
Seated Leg Curls
Calf Raises (Machine)
Seated Legg press

Was going to do squats, but the squat rack was in use all he time as I was there

Just wondered too, I was in gym for maximum of one hour but feel I had a decent workout, do you think 1 hour was enough?

Msrk

Gazz

Its going to be completely down to how you feel after your TKD class so might be worth laying off things if you have a really hard lesson or a grading night,which can be very intense on the whole body.Im contradicting myself as usual,lol,im not in your body so only you can make the dicision.Quality rest is a key factor to anyones progress so keep one eye on burnout!

Decent leg set up there.I would do the leg presses after the jog though to be able to use maximum effort.Have a good stretch,touch toes,pull foot to butt.Do 2 warm up sets of 10 then 3 working sets of 10.Whats your working weight on the leg press by the way?Follow that up with 3 sets of good weighted leg curls and extensions and calve raises.Warm down with a couple of sets of free body squats.Have a look on you tube for different types of lunges,walking,Bulgarian etc.

Hope this helps.