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- Dec 2, 2019
- 10
- 24
- Weight Push up 15kg each side * 10 reps, 9 sets (chair tilted upwards two clicks
- Standing lateral raise 8kg each side * 10-12 reps, 9 sets
- Squat 30 reps, 3 sets + 15 kg each side 12 reps 3, 6 sets (can add)
- Pull up 7 pull * 3, 3 sets
- Sit-up 25 reps, 9 sets (balloon or floor)
- Dumbbell 10kg each side * 10 reps, 3 sets + 12.5kg each side * 10 reps, 6 sets (maybe 15kg)
- Jogging 4.5km
From the workouts that you posted, you seem to already be in decent shape .
For example, you can jog 4.5 km (roughly 2.8 miles), perform ~90 reps on both Lateral Raises and Weighted Pushups, as well as a whopping 225 REPS of sit-ups!
This means that you have a solid foundation of fitness to work off of. That's good! Now, let's take a look at how we can refine your training.
Since you've only been working out for ~30 days, I'd have to agree with @iced_steez's point about consistency. The best workout plan in the world isn't going to do crap if you don't stick with it.
That being said, it's still in your best interest to have some sort of plan.
But just like in business, before you (or anyone else) can draw up a plan, you need a clear idea of what you're aiming to achieve and why you want to achieve it.
"Getting in better shape" won't cut it. You're gonna need specifics.
Do you:
- want to look better naked?
(i.e put on muscle/shed fat)
- perform better in recreational sports?
(if so, what sports? -- your answer will have a significant impact on how you should train)
- feel better/have more energy throughout the day?
I strongly recommend sitting down with a pen/pad and just writing out everything you hope to gain by working out. Once you have a clearer idea of what you want out of training, it'll be much easier to figure out how to structure your training.
In the meantime, what I'd recommend is to INCREASE the weights you are using so that you can only perform 4-5 sets instead of the usual 9.
The most basic principle of making "gains" through training is called "progressive overload." Watch this video, it's only 2 minutes and it does a great job explaining.
Hope this was helpful mate! Don't hesitate to contact me if you have any other questions!