My workout routine. Any critiquing would be great.
I workout on M/W/F in a climbing gym. I do all of these exercises on said days.
Back:
Latissimus Dorsi - Cable Close Grip Pulldown - 2 sets, 11 reps
Upper Trapezius and Levator Scapulae - Barbell Shrug - 2 sets, 11 reps
Shoulder:
Lateral Deltoid - Barbell Upright Row - 2 sets, 11 reps
Chest:
Pectoralis Major -
Barbell Bench Press - 1 set, 11 reps
Waist:
Rectus Abdominis - Jack-knife Sit-ups - 31 sit-ups every M/W/F
Erector Spinae - Barbell Deadlift - 1 set, 11 reps
Upper Arms:
Triceps Brachii - Barbell Close
Grip Bench Press - 2 sets, 11 reps
Biceps Brachii - Barbell Curl - 1 set, 11 reps
I also do cardio (1 mile or 10-15 minutes on a stationary bike) after lifting, but before climbing.
And, according to EXRX these are the muscles I'm targeting.
Target Muscles (btw, these are all key muscles for rockclimbing):
Latissimus Dorsi
Upper Trapezius
Lateral Deltoid
Pectoralis Major, Sternal
Rectus Abdominis
Erector Spinae
Triceps Brachii
Biceps Brachii
and these are the Synergists:
Brachialis
Brachioradialis
Teres Major
Deltoid, Posterior
Rhomboids
Levator Scapulae
Trapezius, Lower
Trapezius, Middle
Pectoralis Major, Sternal
Pectoralis Minor
Deltoid, Anterior
Supraspinatus
Biceps Brachii
Serratus Anterior, Inferior Digitations
Infraspinatus
Teres Minor
Pectoralis Major, Clavicular
Triceps Brachii
Iliopsoas
Tensor Fasciae Latae
Pectineus
Sartorius
Adductor Longus
Adductor Brevis
Obliques
Gluteus Maximus
Adductor Magnus
Quadriceps
Soleus
It's a pretty moderate workout. I'm not really interested in bulking up, but rather gaining core strength and losing weight. I need to lose another 30-40 lbs to reach my goal weight. In rockclimbing, you really can't have any body fat, and lugging around this extra fat is hindering my climbing abilities. So, should I do more reps? Less reps and more sets? More cardio? What do you guys and gals think? Thanks!
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