sample weekly plan?

[gabski]

hey. i was wondering if anyone would like to share their weekly plan. ie.
monday: legs, abs
tuesday: arms, chest
etc....
also, how much time do you spend in the weightroom during one session?

im looking to get more serious about my routine and would like to know what everyone is doing.

thanks!

[SuperBBGirl]

mon back and rear delts and abs
tue quads
wed chest/bi/tri abs
thur hamstrings
fri delts and abs

cardio currently 300 min per week spot over 5 or 6 days i am doing this much cu i am in contest prep, usually 2 or 3 session are 40-45 min of sprinting and plyometrics

[J-9]

My weekly plan has evolved along with my goals. When I first started lifting, I was in the gym 3x/week doing 2 sets of a full-body circuit. Eventually, that was changed to a 2-day split done 4 days of the week. So, for example, I did legs/chest/biceps on Mondays and Thursdays, and back/biceps/shoulders Tuesday's and Fridays.

Now I do a 4-day split:

Monday: legs
Tuesday: shoulders and tris
Thursday: chest and bis
Friday: back.

I think alot depends in how advanced you are. With absolutely no knoweldge of weight lifting, a circuit was a great place to start, and to sort of move my way through to the 4-day split.

Hope that is a little helpful!

[Meggie]

I am also just starting to get serious about working out. By chatting with the ladies on the forum this is what I have decided for my workout:

Sunday - Legs and Abs
Monday - Chest and Triceps
Tuesday - Cardio and Abs
Wednesday (with the exception of this week, I am off today because of work) - Back and Biceps
Thursday - Shoulders
Friday - Cardio and Abs
Saturday - off

Usually, depending on what type of cardio I am doing, only 30-45 minutes. And depending on how busy the gym is on my workout days, it takes no longer than an hour.

[gabski]

I am also just starting to get serious about working out. By chatting with the ladies on the forum this is what I have decided for my workout:

Sunday - Legs and Abs
Monday - Chest and Triceps
Tuesday - Cardio and Abs
Wednesday (with the exception of this week, I am off today because of work) - Back and Biceps
Thursday - Shoulders
Friday - Cardio and Abs
Saturday - off

Usually, depending on what type of cardio I am doing, only 30-45 minutes. And depending on how busy the gym is on my workout days, it takes no longer than an hour.

.... oooo.. i like your weight lifting schedule.
im a fiend when it comes to cardio ... so thats all taken care of... im definitely ready to take the plunge into getting my weight training in gear. im going to see how your routine suits me, in terms of coupling those body parts.

thanks!

[Olifter]

Heres my simple workout.
Day 1 - Deadlift, Power cleans, Overhead press
Day 2 - Benchpress, Pull ups, Dips, Barbell row
Day 3 - Front Squat, Power Snatch, Overhead Squat, Romanian deadlift
I work abs on day 1 and day 3 usually janda situps or the evil wheel.

[jeni5.0]

m-cardio
t-chest/back/abs-walk
w-cardio
th-shoulders/arms-cardio
f-lower body
sa-walk
su-off

this is what i just started this week, however i may change it so i do chest and tri on the same day and back and bi on the same day. it is now my arms and shoulder day and my bi and tri are still very sore from my chest/back day. if that makes sense.

i would just start off with a routine, if it works for you, stick with it. if it doesnt, just change it. simple. figure out what you like best.

good luck! let us know what you decide. are you going to start a journal?

[moon girl]

Monday - Back & cardio
Tuesday - Shoulders, traps & cardio later in the day
Wednesday - Bis, tris
Thursday - Quads, glutes, hams & cardio later in the day
Friday - Chest, calves

I throw in abs when I have time, usually 2 times per week.

This week I moved legs to Wednesday (so no cardio on leg day), chest to Thursday and arms to Friday. Might stick with that if I like it.

I spend about 45 mins on weights, 30 mins on cardio.

[aprilai]

Heres my simple workout.
Day 1 - Deadlift, Power cleans, Overhead press
Day 2 - Benchpress, Pull ups, Dips, Barbell row
Day 3 - Front Squat, Power Snatch, Overhead Squat, Romanian deadlift
I work abs on day 1 and day 3 usually janda situps or the evil wheel.

sounds very effective

[MsJewels]

3 day split, working out four days per week:

DAY 1: LEGS/SHOULDERS
DAY 2: BACK/BICEPS
DAY 3: CHEST/TRICEPS

check out my journal for exact exercises.

This week I started on Monday w/ legs, so I'll end up doing legs twice this week. Next week I'll start w/ back/biceps, so I'll do those twice - make sense?

[Dogmama]

"3 day split, working out four days per week:

DAY 1: LEGS/SHOULDERS
DAY 2: BACK/BICEPS
DAY 3: CHEST/TRICEPS"

That's my favorite split. I try to put a day between the legs/shoulders to give delts a rest.

[seamonster7]

Feedback appreciated-who else am I going to ask? ha ha

Monday: Lower Body/Cardio
Tuesday: Upper Body/Cardio/Abs
Wednesday: Cardio/Abs
Thursday: Lower Body
Friday: Upper Body

27, 5'11", some scales say I weigh 190, others say I weigh 197. Want to be 165-170.
Breakfast: 1 scoop Designer Protein shake with 1 cup skim soy milk (50 calories per 8 oz. serving)
Mid-Morning Snack: soy-yogurt (why is there so much sugar in plain yogurt?????I don't get it. any brand suggestions?), brown rice cake
Lunch: salad with varied choices of protein: turkey burger, or chicken breast strips, low-fat Newman's own italian dressing, 1 TBSP)
Snack: 1/2 granny smith apple, handful of trail mix, or brown rice and veggies
Post Workout: 1 scoop designer protein with 1 cup skim soy milk
Dinner: chicken or beef with veggies
Any feedback? I haven't lost any weight.

[seamonster7]

also using CLA, and I also take Flaxseed oil caps, multi-vit, super green food pills, vit e, digestive enzymes, and vit c.
trimspa before workouts (had some success with it before-then i quit smoking and gained it all back. smoke free for 10 months though!)

[KCarter611]

Here is my workout schedule. I have a lot of time since I am in summer school so I am in the gym probably more often than most people have time for.
Monday-Legs & Glutes-----no cardio
Tuesday-Biceps, Triceps, Abs
Wednesday-Shoulders, Abs
Thursday-Back, Abs
Friday-Chest, Abs
Saturday-Cardio Only
Sunday-Off!

I generally do weights in the morning and go back for cardio in the afternoon. I switch it around, sometimes I run, walk on an incline, bike, or eliptical. I do this for about 30-45 minutes depending on the intensity.

Also, I know it seems like I do a lot of abs, but I do different excercises every time. For instance I might focus specifically on lower abs or obliques. If I'm ever too sore I don't mind leaving abs out for the day or cutting down on amount of ab exercises that I do.

That's all. I want to try yoga to get some extra stretching in...although I took a class last year and I didn't like it. This class would be w/ a different teacher. I think it's important to stretch a lot though.
Okay..good luck!