Hey all, back again. Need some advice.
Was hitting our small gym at our apartment complex last summer but fell off a bit over the holidays. I plan to start back up and want some advice on workouts to do.
I plan to work out 5 days a week, and do about 30 min of lifting followed by 30-45 min of elliptical work (hills typically).
Here are the basics of what our smaller gym has:
Dumbbell set (up to 50's I believe), all in one machine with leg press area, lat area, bench/chest press press area, and overhead press area (plus all other moves you can do with those as base, rows, triceps, etc.), bench with bar and some free weights, medicine ball, ab wheel.
Given all that, what would be a good set of 4 or 5 workouts I could do every week? My goal is to drop about 20 lbs doing lifting and cardio (along with eating right). Also I have bad knees and ankles so what lifts could I do (aside from the elliptical for cardio) that would be good for legs but not too hard on knees?
Here's my thought so far:
Monday:
Bench Press
Overhead Press
Curls
Dumbbell Rows
Tricep pushdown (using Lat machine)
chest press
Tues:
Leg Press
Calf Raises
Leg Curl
????
Weds:
Machine Bench
Incline Dumbbell Bench
Dumbbell Military Press
Lats
???
Thurs:
Leg Press
Calf Raises
Leg Curl
????
Fri:
Abs
Pushups (2 sets each of: Regular, Military, medicine ball, wide).
Each workout would be followed by about 30-45 min of elliptical.
Thoughts? Tips? Additions? I know it's not a big gym, but I think i can get a good plan for what I want to do using what we have.