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Need help with a workout routine?

A

Arkitech

Diamond Member
Well I went out last night and picked up a weight set and a bench. So now I'm trying to plan out a good workout routine.

I would like to setup a good routine spanning from Sunday to Friday that targets all the major body parts. I also want to make sure that I'm getting the proper amount of rest and nutrition for each muscle group trained.

So any experts out there have any suggestions?
 
Workout S/T/Th or M/W/F

Day 1 Chest

Day 2 Arms

Day 3 Leg

Other days: cardio

You have to eat right also! Get the proper amount of protein each day.
 
Ahhh, where do I start. I change my routine like every month or two, and you should try whatever works best for you. I'd do something like:


Using heavy weights, 6-12 sets each group:
day1: chest
day2: back
day3: shoulders -
day4: legs
day5: bi's/tri's
rest other days


and later on something like this, using moderate weights, 2-6 sets each group
day1: chest/tri's
day2: legs, abs
day3: shoulders
day4: back/bi's
day5 = day1
day6 = day2
day7 rest
continue on day3 next week

Hope this helps
 
I found this routine and it looks pretty good, anyone care to critique it?


Day 1 - Chest

Flat dumbell press - 4 sets of 10 repetitions
Incline dumbell press - 4 sets of 8 repetitions
Incline dumbell flyes - 4 sets of 12 repetitions
Decline flyes - 3 sets of 12 repetitions

Day 2 - Back

Dumbell deadlifts - 3 sets of 10 repetitions
Bent over dumbell rowing - 3 sets of 12 repetitions
One arm dumbell rows - 3 sets of 10 repetitions
Dumbell pullovers - 3 sets of 8 repetitions
Dumbell shrugs - 3 sets of 10 repetitions

Day 3 - Shoulders

Dumbell side laterals - 3 sets of 12 repetitions
Dumbell shoulder press - 3 sets of 10 repetitions
Dumbell front raises - 3 sets of 10 repetitions
Dumbell rear laterals - 3 sets of 10 repetitions

Day 4 - Arms

Alternate dumbell curls (seated or standing) - 3 sets of 10 repetitions
Dumbell preacher curls - 3 sets of 10 repetitions
Incline dumbell curls - 3 sets of 10 repetitions
Lying dumbell french presses (skull crushers) - 3 sets of 12 repetitions
Overhead dumbell extensions - 3 sets of 8 repetitions
Dumbell kickbacks - 3 sets of 12 repetitions

Day 5 - Legs

Dumbell squats - 4 sets of 10 repetitions
Dumbell lunges - 3 sets of 10 repetitions
Dumbell stiff legged deadlifts - 4 sets of 12 repetitions
Lying dumbell leg curls - 3 sets of 12 repetitions
Dumbell standing calf raises - 4 sets of 15 repetitions




What are the best days to do ab work? And what should I eat immediately before and after working out?



 
That looks like a start, but youre doing upper body 4 days in a row, and legs on the last day. I'd fit the leg day somewhere in the middle to give your upper body more time to recover. Eat a regular meal at least an hour before you workout - it sux working out on a full stomach. Also eat a meal sometime within an hour after the workout. I also drink protein shakes with every meal, but it's most important to get protein right after the workout.

As for ab work, I usually do it on days I have time left over from my other sets, like shoulder and arm days, but it really doesnt matter.
 
Personally, I think the chest workout is a bit light. Maybe add some dumbell decline press? Cable cross-overs are also good, but I doubt you have the required equipment. And, as always, do pushups.
 
Originally posted by: m4ch0dude
That looks like a start, but youre doing upper body 4 days in a row, and legs on the last day. I'd fit the leg day somewhere in the middle to give your upper body more time to recover. Eat a regular meal at least an hour before you workout - it sux working out on a full stomach. Also eat a meal sometime within an hour after the workout. I also drink protein shakes with every meal, but it's most important to get protein right after the workout.

As for ab work, I usually do it on days I have time left over from my other sets, like shoulder and arm days, but it really doesnt matter.
Click to expand...

Ok so I should fit legs somewhere in between upperbody? Should I insert a day of rest in the middle of the week to let my body recover or will doing legs in the middle of week give me enough time to heal
 
Originally posted by: squeeg22
Personally, I think the chest workout is a bit light. Maybe add some dumbell decline press? Cable cross-overs are also good, but I doubt you have the required equipment. And, as always, do pushups.
Click to expand...

When do you perform your pushups? Before, after or everyday? How many do you do?
 
Originally posted by: edro13
What dumbell set did you get? What is the heaviest weights you have?
Click to expand...

I bought a cheap set from Sportsmart for about 69 bucks, I have about 160 pounds in weight. Plus I have a few extra plates around the house.
 
my routine is (or used to be...trying to get back into it now)

day 1 - chest/biceps
day 2 - shoulder/ triceps
day 3 - back/legs
day 4 - chest/biceps
day 5 - shoulder/triceps
day 6 - back/legs
day 7 - rest or cardio if feel like it

run 2 - 3 miles after workout everyday (and if feel like it on day 7)
 
First of all you have to answer these questions for us:

1. How many days do you plan on lifting (be realistic here not idealistic)?
2. How long for each workout?
3. What are your goals (e.g. weight/muscle gain, weight loss, basic fitness, no goals)?
 
Originally posted by: Aharami
my routine is (or used to be...trying to get back into it now)

day 1 - chest/biceps
day 2 - shoulder/ triceps
day 3 - back/legs
day 4 - chest/biceps
day 5 - shoulder/triceps
day 6 - back/legs
day 7 - rest or cardio if feel like it

run 2 - 3 miles after workout everyday (and if feel like it on day 7)
Click to expand...

:Q

sheesh, you're a monster. You remind me of myself about 8 years ago
 
Originally posted by: Aharami
my routine is (or used to be...trying to get back into it now)

day 1 - chest/biceps
day 2 - shoulder/ triceps
day 3 - back/legs
day 4 - chest/biceps
day 5 - shoulder/triceps
day 6 - back/legs
day 7 - rest or cardio if feel like it

run 2 - 3 miles after workout everyday (and if feel like it on day 7)
Click to expand...
Sounds like a sure way to get injured as you aren't giving your muscles adequate time to recover or heal. WHen you do chest exercises you are also hitting your triceps hard. With your routine you are working them out on two consecutive days. Same thing with your back and biceps.
 
Originally posted by: TheNinja
First of all you have to answer these questions for us:

1. How many days do you plan on lifting (be realistic here not idealistic)?
2. How long for each workout?
3. What are your goals (e.g. weight/muscle gain, weight loss, basic fitness, no goals)?
Click to expand...

1. I honestly can say I can lift/workout about 5-6 days per week

2. 30-45 minutes would be better for me, I hate working out for to much longer than that

3. (A) weight loss (B) muscle development, body sculpting




I have a wierd body, I put on muscle kind of easy and when I can manage to stick with a workout I can keep my body fat level down to an insanely low number. However I also put on fat easily when I'm not working out and its been 8 or 9 years since I've really worked out hard. So my first goal is to lose weight.
 
My routine:

Day 1: Back/biceps
Day 2: rest
Day 3: Chest/triceps/shoulders
Day 4: rest
Day 5: Legs
Day 6: rest
Day 7: Cardio (sometimes)

On my off days I will do some workouts at home, mainly different pushups and crunches. I've found doing a combination of pushups, dips, wide-grip pullups and crunches can pretty much work out the whole upper body.
 
Originally posted by: CptObvious
My routine:

Day 1: Back/biceps
Day 2: rest
Day 3: Chest/triceps/shoulders
Day 4: rest
Day 5: Legs
Day 6: rest
Day 7: Cardio (sometimes)

On my off days I will do some workouts at home, mainly different pushups and crunches.
Click to expand...
That sounds like a good routine for Arkitech except instead of taking those days off he should run (he's trying to lose weight)

 
Originally posted by: Arkitech
Originally posted by: TheNinja
First of all you have to answer these questions for us:

1. How many days do you plan on lifting (be realistic here not idealistic)?
2. How long for each workout?
3. What are your goals (e.g. weight/muscle gain, weight loss, basic fitness, no goals)?
Click to expand...

1. I honestly can say I can lift/workout about 5-6 days per week

2. 30-45 minutes would be better for me, I hate working out for to much longer than that

3. (A) weight loss (B) muscle development, body sculpting


I have a wierd body, I put on muscle kind of easy and when I can manage to stick with a workout I can keep my body fat level down to an insanely low number. However I also put on fat easily when I'm not working out and its been 8 or 9 years since I've really worked out hard. So my first goal is to lose weight.
Click to expand...

I suggest:
Day 1: Chest/Triceps
Day 2: Back/Hammy/Calf
Day 3: Rest
Day 4: Shoulders/Abs
Day 5: Quads/Biceps
Day 6: Rest
Day 7: Start Over Again with Day1

That gives you 5 days a week of working out and you hit each muscle group hard a little more than once a week giving them plenty of time to recover.

Notes: I find it not good to do Chest/Shoulder to close toghether. I also space out back and biceps b/c if I do back first I can't get a good bicep workout (or vice versa). I use this split (or variations thereof) but I only hit 4 days a week so I have an extra rest/cardio/abs in there
 
Originally posted by: TheNinja
Originally posted by: Arkitech
Originally posted by: TheNinja
First of all you have to answer these questions for us:

1. How many days do you plan on lifting (be realistic here not idealistic)?
2. How long for each workout?
3. What are your goals (e.g. weight/muscle gain, weight loss, basic fitness, no goals)?
Click to expand...

1. I honestly can say I can lift/workout about 5-6 days per week

2. 30-45 minutes would be better for me, I hate working out for to much longer than that

3. (A) weight loss (B) muscle development, body sculpting


I have a wierd body, I put on muscle kind of easy and when I can manage to stick with a workout I can keep my body fat level down to an insanely low number. However I also put on fat easily when I'm not working out and its been 8 or 9 years since I've really worked out hard. So my first goal is to lose weight.
Click to expand...

I suggest:
Day 1: Chest/Triceps
Day 2: Back/Hammy/Calf
Day 3: Rest
Day 4: Shoulders/Abs
Day 5: Quads/Biceps
Day 6: Rest
Day 7: Start Over Again with Day1

That gives you 5 days a week of working out and you hit each muscle group hard a little more than once a week giving them plenty of time to recover.
Click to expand...

That actually sounds pretty good
 
M: Rest
T: Everything/Cardio
W: Cardio
T: Everything/Cardio
F: Rest
S: Everything/Cardio
S: Rest

Everything = Bench, Military Press, Preacher Curl, Standing Curl, Clean and Jerk, Ab Workout, Shrugs, Leg Lifts, Dips, and other assorted exercises.

Cardio = Jumping Rope, medicine ball, and heavy bag work.

I try to hit every muscle group from at least two different angles. Lots of growth. I use a reverse pyramid lifting regime. Meaning I start with 50% of Max for 12 reps, then 90-95% of max for 2-4 reps, then 80-85% of max for 6-8 reps, then 70-75% of max for 8-10 reps, and finally 50-60% of max for 10-12 reps. I use the same for every exercise and have been making sizable gains for the last 13 months. Its a routine my personal trainer gave me and seems to work well. I've lost over 60 pounds and have put on a significant amount of muscle. Mind you I wasn't small in the muscle category before but I'm getting big now. Its nice to put on an XL shirt and have the sleeves be tight.

I'd be curious to see what kind of routines you guys are doing and the results you're getting.
 
My weekly workout.

Monday: Chest and back, 30 min cardio
Tuesday: Abs, 30 Min cardio
Wednesday: Leg night...bleh, and 30 min cardio if I feel my legs are up to it
Thursday: Arms and shoulders, 30 min cardio
Friday: 30 min cardio
Saturday: 30 min cardio, and various work on any part I feel to be lagging behind, or that didnt get thrashed during the week. Sometimes just the cardio depending on my schedule
Sunday: FREE DAY 🙂

I do opposing muscle groups, 3 heavy sets and try to vary my routine quite a bit. About every six weeks or so I will switch to lighter weight, higher reps for a couple of weeks as part of varying my routine. My total weight lifting time is about 45-60 minutes each night plus the cardio.
 
I've been doing my half-@ssed work out for the last 8 weeks and have gotten pretty good results. I was at 195lb, now I'm ad 183lb (6' tall).
M: Play tennis for 2 hours.
T: 20-25 min eliptical machine followed by full body lifting
W: Rest
R: same a Tues
F: Rest
S: Drink beer
S: Drink more beer

I realize I could get much better results if I did something on the weekends, but I'm usually out of town.
 
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