[REQUEST] Suggestions for my 1 week cardio-workout

[Barry_]

Good Afternoon,

My current workout is as follows;

Floor-work;
​

• 70 Push-ups
• 100 Sit-ups
• 100 seconds of lying vertical up-to waist (chest exercise)

Weights;
​

22.5KG Barbell

• 13 repetitions of Plyometric Barbell Curls
• 13 repetitions of reverse-grip Barbell Curls
• 13 repetitions of Upright Rows
• 13 repetitions of Rear-Delt Rows
• 13 repetitions of reverse-grip Upright Rows
• 13 repetitions of reverse-grip Rear-Delt Rows
• 13 repetitions of Military Presses
• 13 repetitions of [hold for 3 seconds] Shrugs

12.5KG Dumbbells

• 13 Repetitions of Zottman Curls
  
• 13 Repetitions of Front Raises
• 13 Repetitions of [hold for 3 seconds] Shrugs
• 13 Repetitions of Shoulder Presses

For the next week I'd like to switch to more of a cardiovascular workout.

I'm planning to go for a 7km run everyday, as well as completing everything in the above Floor-work section at least two times.
Is there anything else you'd suggest I complete during the upcoming week? (trying to get thinner and stronger chest... toned)

(I won't be doing weights in the next week unless you'd recommend some exercises?)

Please tell me your opinion of my plan for the next week, and if possible suggest other exercises for me to complete.

Thank you,

Barry_

 

[Shrek]

WHat were your goals again (apart from wanting a toned chest) ??? Seems to be alot of upper body work esp biceps.

 

[Barry_]

Goals for the next week;

• Become healthier
• Become fitter
• Become thinner

Goals with my general routine (please help me fix up my routine for after this week!);

• Become faster
• Become stronger
• Improve my vertical jump (for Basketball)
• Become fitter
• Maintain thinness, once acquired

Cheers,

Barry_

 

[GHOSTrun]

Barry,

1. PTC NEWSLETTER, Issue # 37
2. Here are the rest PERFORMANCE TRAINING CENTRE in Frankston, VIC - PH: 0404 453 542 - HOME OF THE 200KG DEADLIFT, read them all and all shall be revealed.

 

[Ben]

The newsletters should be compulsory reading for all new members...

 

[Mat77]

What do you mean you want to switch to a cardio workout? Thats all your doing now. What you have there is not a weights program, its regurgitating something you read in Mens Health or other such crap.Lift something heavy using more than just your arms. There are a million threads on here about heavy compound lifts, try reading them.