YAG(ym)T

[Freaknificent]

Ok so i'll be starting the gym next week and had a friend set up a work out schedule for me. Wanted to know if ATOT approves....

Tuesday:10 Min Cardio. Biceps: Dumbell Curl, Bar Curl, Machine Curl. Triceps: Cable Pulldown, Cable Pullover, Tricep Lifts. 10 Min Cardio

Wednesday:15 Min Cardio. Chest: Flat Bench, Incline Press, Cable Crossover, Flat Wing. 15 Min Cardio

Friday: 10 Min Cardio. Shoulders: Seated Raises, Seated Curl Raises, Machine Lifts, Wing Shrugs. Back: Machine Seated pulls, Seated Wings pulls, reverse Abs. 10 Min Cardio.

Saturday:15 Mins Cardio. Legs: Dumbell Squats, Calf Raises, Machine Quads, Leg Curls. Abs: 50 Straight, 25 each side. 15 Mins Cardio.

Am i gonna be crippled after the first week? :-/

 

[Hyperlite]

Well, SVT Cobra will be able to give you better info than me, but i have found the best way to prevent soreness is to just stay with it. I don't go too hard, so my muscles can still repair, but i am able to go every day now and still put in a strong workout. Unfortunantly, i currently cannot find my running shoes, so i havn't been doing any cardio, just lifting. And i don't know what the state of your abs are, but you may want to include some more of that.

 

[SlitheryDee]

Well I usually group my bicep exercise with my back/lats for one day and I group my triceps with chest/shoulders for another day and do legs on another day.

The object is to truly isolate the specific regions you're trying to work and get around to everything on some sort of 1-2 week cycle.

For instance if you work biceps ans triceps on one day and then do chest on the next workout your really hitting your triceps again as many chest workouts (flat bench, incline press, dumbells) also work your triceps rather hard. I find it better to go ahead and include triceps in my chest workout so that the whole muscle group gets plenty of rest before the next workout.

 

[Kadarin]

That all sounds really light on the cardio (which in this case looks to be little more than warmup/cooldown). I'd also suggest doing something for the core every time you work out.

 

[Sukhoi]

What's your goal?

And do real squats not DB squats lol.

Take it light the first couple weeks, the first week especially. Don't push yourself real hard. Concentrate on learning technique.

 

[mcveigh]

more abs, are you fat? if so more cardio.

 

[Sukhoi]

Originally posted by: mcveigh
more abs, are you fat? if so more cardio.

Why more abs? They're mostly a function of body fat percentage.

 

[jiggahertz]

Yeah drop the db squats, do back squats. I wouldn't do 3 variations of the same curl for biceps. Drop either the db or bb curl and do hammer curls. I've never heard of anything referred to as Wing. Do you mean Flys? I'm not sure what a Fly shrug would be? For your back I would suggest adding deadlifts and some high rows or lat pulldowns.

 

[Freaknificent]

I'll move the chest and tricpes exercises together and put the biceps with back exercises. Lol and i'll do real squats hehe

No i'm not fat. working out to build muscle and tone. should i still include more cardio?

 

[Sukhoi]

Far less cardio if you want to build muscle. Far less. Workout in cycles - bulk up, then cut down. You can't really bulk up without putting on some fat. Lift heavy for a few months to bulk, then lift lighter with way more cardio to cut down for a few months. Repeat.

IMHO do your isolation tricep work at the end of chest day, and bicep work at the end of back day. You use your triceps a lot for presses and and some on flys, so you can do them isolated after your compound exercises to fully work them out. Same thing with biceps...you use them a lot on rows, pulldowns, etc. when doing back work. I guess the general theme here is do your compound lifts first, then do isolation stuff afterwards to finish the workout.

Definitely add lat pulldowns, shrugs, etc. And BTW most of those exercise names you have make absolutely no sense at all and I have no idea where your friend got them from. Are you across the pond or something? Check out this site for listings of what exercises work what muscles, and the common names for the exercises. As an example, I have no idea what a machine lift is.

And don't use the Smith machine for squats. It puts bad torques on joints and you develop no balance. Also don't use pussy padding on the bar. After a couple times the pain from the bar will go away as you find out where it best seats on your shoulders.

 

[Special K]

Quit wasting your time with all those isolation exercises. If you are just starting out, here is what you should focus on:

Bicep: barbell curl, DB curl

Tricep: skull crushers, close grip bench

Chest: Flat bench, incline press, dips, DB press (pick 3)

Shoulders: standing barbell military press

Back: deadlifts, barbell rows, pullups

Legs: squats, barbell lunges, stiff legged deadlifts

Oh, and I'm not sure why you are doing all that cardio.

 

[Nutdotnet]

Originally posted by: Special K
Quit wasting your time with all those isolation exercises. If you are just starting out, here is what you should focus on:

Bicep: barbell curl, DB curl

Tricep: skull crushers, close grip bench

Chest: Flat bench, incline press, dips, DB press (pick 3)

Shoulders: standing barbell military press

Back: deadlifts, barbell rows, pullups

Legs: squats, barbell lunges, stiff legged deadlifts

Oh, and I'm not sure why you are doing all that cardio.

Listen to this guy! Sukhoi gave some really good advice too!

Bottom line: Your buddy shouldn't be giving workout advice to ANYONE.

First question is: What are your goals.

Let's assume your a skinny white-boy who wants to gain strength and mass.

If true:

1. Cut out the cardio.
2. If you want to follow a 4x per week workout follow something along the lines of this:

-Day 1: Chest/Triceps
-Day 2: Legs
-Day 3: Off
-Day 4: Shoulders/Abs
-Day 5: Back/Biceps
-Day 6: Off
-Day 7: Off

Personally, I really like the 3x per week workout, as long as you workout hard it allows ample time for healing:

-Day 1: Chest/Triceps
-Day 2: Off
-Day 3: Legs
-Day 4: Off
-Day 5: Back/Biceps
-Day 6: Off
-Day 7: Off

If you're working hard and doing heavy, compound exercises your shoulders and abs will get PLENTY of work in.

3. EAT!!!! EAT!!! EAT!!!!
Good luck!

 

[crt1530]

I'd recommend buying "Starting Strength" by Mark Rippetoe and Lon Kilgore. Failing that, check out this thread from the Bodybuilding.com forums.

Stick with the major compound movements: squat, deadlift, bench press, overhead press, dip, pullup, chinup and barbell row.