plans

[Jordan]

I'm trying to prepare a workout schedule, but don't know where to start and how I should group it. I was just seeing if people would want to post their schedule so I could get an idea.

[Todd]

mine is a simple, 3 day a week schedule.

Day 1 (monday) - Chest and triceps
Day 2 (Wednesday) - Back,shoulders,biceps and abs
Day 3 (Friday) - Legs

I try to keep each of them to about an hour.

Cardio on the off days between the lifting days.

That is the planned schedule anyway.


Good luck!

[8mpg]

how many days a week you want to work out??

3 day workout would be like this
Mon - Chest, Back and Abs
Wednesday - Arms, Shoulders and Abs
Friday - Legs and Abs

5 day workout will be more like this
Monday - Chest, Abs
Tuesday - Back , Abs
Wednesday - Bi's/Tri's , Abs
Thursday - Shoulders, Lats , Abs
Friday - Legs, Abs

Most people only suggest working out 3 days a week to ensure plenty of rest for your muscles to rebuild and grow. If you can afford to workout on a 5 day basis, you dont want to work out the same muscles too much so you divide it out a little more. As you can tell, I say work out your abs everyday you workout. They are the fastest recovering muscle in your body and you can safely work out your abs everyday.



And... work on your dieting... that will probably be harder than the actual workouts. If you want to gain weight and size you have to eat and get enough nutrition.

[Jordan]

thanks, thats the exact info I need. I was thinking 4 or 5 days a week. Yeah I'm finding the nutrition thing is hard, espically since I'm used to 1 1/2 meals a day, if that. Just got done ordering Designer whey protein Supplement so hopefully that'll help some.

[White_lightning]

Monday : shoulders/tris
tues : back bis
wed legs
sat chest bis..

IMO you should never do 2 big muscles groups on the same day.. unless you are on the juice..

[90redlx]

5 day workout will be more like this
Monday - Chest, Abs
Tuesday - Back , Abs
Wednesday - Bi's/Tri's , Abs
Thursday - Shoulders, Lats , Abs
Friday - Legs, Abs


You shouldn't work muscle groups in this order. Chest and back support each other, and should be worked either the same day or given a day or two break. Also working back uses bi's and then working bi's the next day, you wouldn't be able to give or work them at 100%. Also working tri's then shoulders the next day? Unless you do not do shoulder presses(which would be pointless) you have to use your tri's, and they would not be recovered from the previous workout. I recomend something like this:

Monday: Chest/Abs/Cardio
Tuesday: Bi's/Abs
Wednesday: Legs/Cardio
Thursday: Shoulders/Back
Friday: Tri's/Abs/Cardio

This workout gives you time to recover before having to use the same muscles again, so that you are able to get the most out of your workouts.

[ruffdaddy]

I work all upper body monday and thurs, then lower body tuesday and friday. Each upperbody workout is about 1.5 to 2 hours at least, and the lowerbody workouts are around 45 minutes each. It may be wrong, but its worked decently for me so far.

[5111]

Sun - Back/Bi's
Mon - Cardio/abs
Tue - Chest/abs
Wed - Cario/abs/bi's
Thu - Legs/abs
Fri - Cardio/abs
Sat - Shoulders/Tri's

[IRISHdjt]

Mon - Chest/Abs/Cadio
Wed - Back/Shoulders/Abs/Cardio
Fri - Arms/Abs/Cardio
Sat or Sun - Legs/Abs/Cardio

Workouts including cardio(20-25 minutes) usually last an hour and a half or so. 20

[yodaddy]

chest/triceps
back/biceps
legs/shoulders
off day
repeat

[8mpg]

Mon - Chest/Abs/Cadio
Wed - Back/Shoulders/Abs/Cardio
Fri - Arms/Abs/Cardio
Sat or Sun - Legs/Abs/Cardio

Workouts including cardio(20-25 minutes) usually last an hour and a half or so. 20


Depending on your body, you might not need cardio. Im skinny enough where cardio is gonna hurt me by taking away at the calories I ate. For skinny guys, cardio is not a good option, just a hard workout

[Swoll5.0]

Everyone can benefit from cardio...not just for burning calories. Although, I do it to lose fat, too.