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Looking for a good work out plan (weights/Cardio)

L

leeland

Diamond Member
OK so I am turning into a lazy bump on a log and I want to get back into shape...I haven't worked out on a regular basis since my wife and I had kids...

Does anyone know where I can find a workout plan that I can use to get back on track?


Any help is appreciated.

Thanks,
Lee

 
Thanks for the link...I guess I was looking for more of a schedule that I could download/print...something to go off of as far as a routine...
 
here's mine and it's working fine.

monday - shoulders/traps/abs
tuesday - back/biceps
thursday - chest/triceps
saturday - legs

i've been doing this pretty consistantly the past year or so and going hard at it now and seeing great gains.
 
Originally posted by: purbeast0
here's mine and it's working fine.

monday - shoulders/traps/abs
tuesday - back/biceps
thursday - chest/triceps
saturday - legs

i've been doing this pretty consistantly the past year or so and going hard at it now and seeing great gains.
Click to expand...


OK that is a start...what kind of exercises do you do for each muscle group...that is the specifics I am looking for...

for example...I want to create a chart/sheet that I can go down the list and have a set number of exercises to do each day or every other day...and the number of sets & reps...

It is difficult to determine what exercises to do...I am not looking to be a body builder but I definitely want to a stronger core and add some strength.

I have always been a cardio type person...never had the discipline to do weights...always the intention but never followed through on it.



 
Originally posted by: leeland
Originally posted by: purbeast0
here's mine and it's working fine.

monday - shoulders/traps/abs
tuesday - back/biceps
thursday - chest/triceps
saturday - legs

i've been doing this pretty consistantly the past year or so and going hard at it now and seeing great gains.
Click to expand...


OK that is a start...what kind of exercises do you do for each muscle group...that is the specifics I am looking for...

for example...I want to create a chart/sheet that I can go down the list and have a set number of exercises to do each day or every other day...and the number of sets & reps...

It is difficult to determine what exercises to do...I am not looking to be a body builder but I definitely want to a stronger core and add some strength.

I have always been a cardio type person...never had the discipline to do weights...always the intention but never followed through on it.
Click to expand...

if you are starting, just do the basic compound exercises primarily, then throw in some others as you start doing more and more.

for shoulders do some type of military press, then do some kind of delt raises. i do shruggs for traps with the barbell.

for back do deadlifts, pulldowns, then some type of row.

for bicep do straightbar curl and then some dumbell curls.

for chest do flatbench, then do some variation of incline and decline bench.

for chest do closegrip bench and kickbacks, then do some dips to finish out the tricep/chest day.

for legs do squats and more squats!

you will get the feel for it as you start to workout.
 
Try Crossfit: http://crossfit.com/

You should do a little reading in the FAQs section of that site first to get an idea of what it's about and some of the basic movements / principles. They update regularly with a workout for the next day (3 days on, 1 day off). There are scaled versions of the workouts if you can't crank them out initially.


I've been doing it (slightly modified to my schedule) for the last 4 or 5 months and have never felt better (and a few compliments as an extra bonus 🙂).


The guys who trained for 300 were put through a similar regimen by Mark Twight (gymjones.com) in preparation for the film and they turned out alright 😉


B.J. Penn and I believe Jason Statham also follow crossfit or a variant.
 
My current routine is similar to purebeast's.

I generally hit the gym 4 days a week.

Day 1. Legs: Squat, Deadlift, Calf raises
Day 2. Back/Biceps: Bent-over Barbell Rows, Cable Pull-downs, Curls
Day 3. Chest/Triceps: Flat Bench Press, Incline Bench Press, Decline Bench Press or Dips
Day 4. Shoulders/Abs: Dumbell Flies, Dumbell Military Press, Upright Chin Rows or Shrugs

Right now, rugby season has just gotten underway, so I've dropped my legs workout in exchange for rugby practice 2x/week and 1 game per week.

Basically, I built my routine from the Max-OT method.

http://www.fileden.com/files/2...8/15/168705/MAX-OT.pdf
 
I have a few questions for the OP

1. What equipment do you have access too? A gym, free weights at home, a machine?
2. How many days are you realistically looking to lift and/or do cardio?
3. Main goals? Lose weight? Gain weight? Basic tone up?

We'd be able to help you better knowing those things. Otherwise you'll just get blanket statements or something that won't work for you. For example if you are trying to lose 30 pounds your workout, diet, and cardio would be far different than if you want to gain 10lbs of lean muscle mass. And remember, diet play a HUGE role.
 
Originally posted by: TheNinja
I have a few questions for the OP

1. What equipment do you have access too? A gym, free weights at home, a machine?
2. How many days are you realistically looking to lift and/or do cardio?
3. Main goals? Lose weight? Gain weight? Basic tone up?

We'd be able to help you better knowing those things. Otherwise you'll just get blanket statements or something that won't work for you. For example if you are trying to lose 30 pounds your workout, diet, and cardio would be far different than if you want to gain 10lbs of lean muscle mass. And remember, diet play a HUGE role.
Click to expand...

I have a bench with a squat rack which also has a pull down bar...as well as a treadmill.

My goal is pretty simple...get into a rhythm with a plan of working out weights to tone up and gain a little strength and cardio.

I would like to work out at a minimum of 2 to 3 days a week based on schedule.

I need to have a better diet as well...my MAIN problem is getting a plan together and finding resources to gain an understanding of what I should be eating, when...ect ( I know it sounds stupid but really I just ate what ever in the past) Now I want to try to eat the right things and have a workout schedule in place that I can follow.

something similar to what Garth wrote...but with specific exercises. I have found a couple sites that can generate a workout plan.
 
Originally posted by: Syringer
Originally posted by: leeland
Thanks for the link...I guess I was looking for more of a schedule that I could download/print...something to go off of as far as a routine...
Click to expand...

Great 10 step program.. http://www.menshealth.com/cda/...edbbbd2010cfe793cd____

I'm in #2 right now and am noticing a nice difference.
Click to expand...

This is excellent and almost exactly what I am looking for! Thanks for posting man!!!
 
Originally posted by: BigPoppa
For weights: Mark Rippetoe's Starting Strength program.
Click to expand...

Please, please listen to this advice!!

When I first started lifting, I was like most guys doing the one-body-part-per-week program. I heard great things about Rippetoe and 5x5 from the beginning, but I didn't jump on it as early as I should have. About two or three months ago I finally took the plunge and bought his book "Starting Strength."

The best decision and investment I have made regarding weight training ever.

The book gives extremely detailed information on the squat, bench press, deadlift, military press and comes straight from the horse's mouth. You think you're doing everything right, but you're not. Buy it just for the squat section alone even if you don't plain to bulk.
 
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