If you can lift weights three times a week, I would suggest doing whole body each time so you hit each muscle group often enough.
As far as free weights, they are more dangerous so if lifting isn't your main goal and I can't coach your form in person, you don't need to bother with free weights to make solid gains.
Assuming you have maybe 30-45 minutes a session to lift weights and are doing whole body, I would go with 5 exercises and 3 sets of each exercise for 8-15 reps for your goals. So that's 15 sets so 2-3 minutes a set which is about right.
Now all you need is exercise selection. How I divide up my training is into three parts, pushing, pulling and legs. My exercises are mostly free weights so I would NOT recommend a routine like mine.
But here is the machines I would use for someone like you training full body three days a week.
Omg thanks for the advice because I'm a serious filthy casual. I am just sticking to the machines for now because the correct for fucked up form, but I do want to transition to free weights, just coz you you can work multiple areas at once...& it will carry me over if i can't afford a gym membership. So I've been watching YouTubes on proper form and body weight fitness, but it is a bit intimidating because I don't want to injure myself.
The gym I'm at now has a fuckton of weight machines, so I can pretty much get everything. My big focus is rebuilding upper body strength (I used to have an active job with tons of heavy lifting, but have fallen out of shape strength wize). So I'm trying to focus on upper body & core...so I do low weight, 3-5 reps of 12. The only thing i struggle with is full military press, the eagle, chest & assisted pull up.
I do max out on legs because i have alot of leg strength. I mean, I'm kinda learning as I go, but I do want to switch to free weights.
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Yes if that's your goal still do cardio.
If you can lift weights three times a week, I would suggest doing whole body each time so you hit each muscle group often enough.
As far as free weights, they are more dangerous so if lifting isn't your main goal and I can't coach your form in person, you don't need to bother with free weights to make solid gains.
Assuming you have maybe 30-45 minutes a session to lift weights and are doing whole body, I would go with 5 exercises and 3 sets of each exercise for 8-15 reps for your goals. So that's 15 sets so 2-3 minutes a set which is about right.
Now all you need is exercise selection. How I divide up my training is into three parts, pushing, pulling and legs. My exercises are mostly free weights so I would NOT recommend a routine like mine.
But here is the machines I would use for someone like you training full body three days a week.
-leg press
-leg curl
-leg extension
-chest press machine (horizontal)
-shoudler press machine (vertical)
-tricep extension machine
-lat pull downs
-seated cable rows
-bicep curl machine
Pick one or two lifts per muscle group and hit 3 sets of 8-15 reps while controlling the weight and using full range of motion.
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CountessDouche
3 years ago
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Omg thanks for the advice because I'm a serious filthy casual. I am just sticking to the machines for now because the correct for fucked up form, but I do want to transition to free weights, just coz you you can work multiple areas at once...& it will carry me over if i can't afford a gym membership. So I've been watching YouTubes on proper form and body weight fitness, but it is a bit intimidating because I don't want to injure myself.
The gym I'm at now has a fuckton of weight machines, so I can pretty much get everything. My big focus is rebuilding upper body strength (I used to have an active job with tons of heavy lifting, but have fallen out of shape strength wize). So I'm trying to focus on upper body & core...so I do low weight, 3-5 reps of 12. The only thing i struggle with is full military press, the eagle, chest & assisted pull up.
I do max out on legs because i have alot of leg strength. I mean, I'm kinda learning as I go, but I do want to switch to free weights.
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d0esnormalmatter
3 years ago
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Ya I mean switching to free weights will get you better results, it will just take time to learn good form and get used to the lifts.
If your legs are a lot stronger than your upper body (that makes two of us) than yeah you should do more volume for upper body.