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post #1 of 5 (permalink) Old 03-21-2004, 12:13 PM Thread Starter
I didn't do it
 
Hurley's Avatar
 
Join Date: Sep 2001
Location: So. Tex.
Posts: 3,804
Looking for advice on new workout routine

Ok, I am 23 years old and have seldomely worked out after high school (Played football in high school). I am going to start lifting again, and I need some guidance on the best way to setup a routine. For the past two weeks I have been running between 1-5 miles a day to prepare my body and mind for regular workouts. The only "supplement" that I have been taking is Cytomax for endurance athletes. I have a fresh bottle of Creatine at home for lifting. I am planning on starting my loadup tommorow and I want to start my schedule this coming week.
My days I have set aside are Tuesday, Thursday and Friday. However, this may change if I join 24 hour fitness (I currently am planning to work out at school). So far I have my routine planned like this:
Tuesday- Legs
Thursday- Arms and back
Friday- Chest and Abs

As for specific workouts, I am having trouble thinking of some. The basics like bench, squat, leg press, curls etc are all on my list. I am looking for some good workouts that have proven effective in both building muscle and cutting fat. Any suggestion is appreciated.

John
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post #2 of 5 (permalink) Old 03-21-2004, 04:13 PM
Ja Ja Ja Ja JEW UNIT!!
 
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Join Date: May 2000
Location: SMackdownville,TX
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Re: Looking for advice on new workout routine

Quote:
Originally posted by Hurley
Ok, I am 23 years old and have seldomely worked out after high school (Played football in high school). I am going to start lifting again, and I need some guidance on the best way to setup a routine. For the past two weeks I have been running between 1-5 miles a day to prepare my body and mind for regular workouts. The only "supplement" that I have been taking is Cytomax for endurance athletes. I have a fresh bottle of Creatine at home for lifting. I am planning on starting my loadup tommorow and I want to start my schedule this coming week.
My days I have set aside are Tuesday, Thursday and Friday. However, this may change if I join 24 hour fitness (I currently am planning to work out at school). So far I have my routine planned like this:
Tuesday- Legs
Thursday- Arms and back
Friday- Chest and Abs

As for specific workouts, I am having trouble thinking of some. The basics like bench, squat, leg press, curls etc are all on my list. I am looking for some good workouts that have proven effective in both building muscle and cutting fat. Any suggestion is appreciated.

John
bitch.. maybe if you logged onto ZTP once in a while you could see the fitness forum there has your answers
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post #3 of 5 (permalink) Old 03-21-2004, 05:47 PM Thread Starter
I didn't do it
 
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Location: So. Tex.
Posts: 3,804
I'll make sure to post this over there.
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post #4 of 5 (permalink) Old 03-21-2004, 08:03 PM
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Location: Laughlin AFB
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I'd try to do upper body one day and lower body the next. Then do the same 2 other days that same week. Working out a certain muscle just once a week isn't going to do much IMO. I'd also do atleast 20-30 minutes of cardio at the end of each work out. I would go about it like this:

Monday- Upper body (Chest, bis, tris, lats, delts, abs) 20 min on treadmill

Tuesday- Lower body (Quads, hams, calfss, butt) 30 min on eliptical

Thursday- Upper (Same routine) 20 min jumping rope

Friday- Lower (Same) 30 min on bike
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post #5 of 5 (permalink) Old 03-21-2004, 08:19 PM
Ja Ja Ja Ja JEW UNIT!!
 
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Join Date: May 2000
Location: SMackdownville,TX
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my routine:
monday: Shoulders/tris/cardio
tues: back/bi's/cardio
wed: legs/cardio
thurs: off
fri : off
sat : chest/biceps/cardio
sun: off

shoulders: side raises 3 x15-12
hammer strength military press machine 3-4 sets 12-8 reps
hammer strength behind neck press 3-4 sets 12-8 reps
reverse peck deck 3 sets 12 reps

triceps :
3 sets close grip bench 8-12 reps
3-4 sets skull crushers 8-12 reps
tricep pushdowns with narrow, wide and revese grip till failure.
one hand cable pushdowns.


Back :
3 sets behind neck pull downs ( light for warmup)
3 sets front pull downs
4-6 sets Hammer strength single arm rows, 12-6 reps.

biceps tuesday)
standing dumbell curls 3-4 sets 6-12 reps
standing dumbell hammer curls 3-4 x6-12
reverse grip cable curls 3 sets 10-12 reps.

Wed : legs
4platesx20
6platex16
8 plates x10,8,8
6 plates x 12
4 plates x 10 widestance switch to narrow 10 reps
4 plates x 10 widestance switch to narrow 10 reps
4 plates x 10 widestance switch to narrow 10 reps

so 9 sets total

leg extensions. went light 50lbs one leg at a time till failure, then repped out on the 50lbs with both legs.
manages 6 sets like that

seated hamstring curls.. pretty much same as leg extnetions.. 6 sets.

6 sets of donkeys ..x12


chest:
5 sets flat bench ( 2 warm up 3 work) 15-8 reps on work sets
Incline dumbell press 3x6-15
decline hammer strength machine 3x12-20
chest press drop sets.
Arms ( sat) Concentrated curls 3x8-12
consentrated hammers 3x8-12
reverse gril cable curls 3xfailure
machine preacher curl 3x8-12
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