Here is my current workout. I try to do this every other day. Please help me to improve my workout for best possible results. Thanks.
Calisthenics
(I alternate between both exercises each set)
Arm Curls
(I don't know what it's call but I also do the reverse style of this exercise. It's the exact same as the arm curls but your hands are overhand instead of underhand.)
Once again, I'm not sure what it's called but I take the lateral pull down bar and hold it in a should width grip and pull t down as far as possible and then bring it back to about my nose, all of this while standing.
You guessed it, I have no idea what this is called either. I basically do what I just described except I stand back farther and instead of being real close to the bar I stand back and pull down working my shoulders more. My arms are fully extended forward and straight.
Bench presses (Just started doing these weight is extremely low)
Sitting Lateral Pull Downs
Treadmill Run
Tell me what you think I should do differently to get in a better workout. Also, if you have any idea of what the exercises I described are called, please let me know. Thanks in advance.
Calisthenics
- 3 sets of 30 push-ups
- 3 sets of 35 sit-ups
(I alternate between both exercises each set)
Arm Curls
- 12 reps 40 lbs.
- 9 reps 60 lbs.
- 6 reps 80 lbs.
(I don't know what it's call but I also do the reverse style of this exercise. It's the exact same as the arm curls but your hands are overhand instead of underhand.)
Once again, I'm not sure what it's called but I take the lateral pull down bar and hold it in a should width grip and pull t down as far as possible and then bring it back to about my nose, all of this while standing.
- 12 reps 20 lbs.
- 9 reps 40 lbs.
- 6 reps 55 lbs.
You guessed it, I have no idea what this is called either. I basically do what I just described except I stand back farther and instead of being real close to the bar I stand back and pull down working my shoulders more. My arms are fully extended forward and straight.
- 12 reps 20 lbs.
- 9 reps 30 lbs.
- 6 reps 35 lbs.
Bench presses (Just started doing these weight is extremely low)
- 12 reps 20 lbs.
- 9 reps 40 lbs.
- 6 reps 45 lbs.
Sitting Lateral Pull Downs
- 12 reps 40 lbs.
- 9 reps 80 lbs.
- 6 reps 85 lbs.
Treadmill Run
- 5 minutes warm up at 3.2 speed for .25 miles
- About 5 minutes run at 6.5 speed for .5 miles
- 5 minutes cool down at 3.2 speed for .25 miles
Tell me what you think I should do differently to get in a better workout. Also, if you have any idea of what the exercises I described are called, please let me know. Thanks in advance.
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