workout program

[sherryc]

Hey! I was wondering if someone could give me a workout program to follow....like how heavy, how many reps on what days to do which eexercises....etc.....I have a weight bench, hand held weights, treadmill and bike.......I amt rying to lose weight and tone up. I have been trying to get a workout together....but I have been doing each exercise for 12 reps I time and then doing cardio...and by the time I get to cardio I am too tired.....lol....thanks for any info I can get

[MsFit]

Originally posted by sherryc
Hey! I was wondering if someone could give me a workout program to follow....like how heavy, how many reps on what days to do which eexercises....etc.....I have a weight bench, hand held weights, treadmill and bike.......I amt rying to lose weight and tone up. I have been trying to get a workout together....but I have been doing each exercise for 12 reps I time and then doing cardio...and by the time I get to cardio I am too tired.....lol....thanks for any info I can get

Hey Sherryc. I'm assuming that your main goal is to lose weight. If you are too tired to do cardio after weights you could be doing too much weight training for one session. Just an assumption. I don't know your current split or how many exercises you are doing, but I will provide you with a plan and you let me know how it fits into your schedule.

Day #1 Chest, bis and abs
Day #2 Legs and calves
Day #3 (Cardio)
Day #4 Shoulders, tris and abs
Day #5 Back, calves and (Cardio)
Day #6 (Cardio)
Day #7 (Cardio)
Day #8 Repeat

Choose only 3 different exercises for each muscle group. Do 3-4 sets and keep the reps in the 8-10 range. If you get more than ten reps, increase poundage.

Cycle the intensity of your cardio between moderate and high intensity to keep the body off guard so that it continues to respond.

Keep your nutrition in check. Be sure to eat clean and get enough calories so you don't get caught in starvation defense.
MsFit

[Alyse]

Originally posted by MsFit



Day #1 Chest, bis and abs
Day #2 Legs and calves
Day #3 (Cardio)
Day #4 Shoulders, tris and abs
Day #5 Back, calves and (Cardio)
Day #6 (Cardio)
Day #7 (Cardio)
Day #8 Repeat

.
MsFit

hmmm I find this interesting that you don't work the tris with chest but with shoulders. I kinda got into the old habit of chest/tris, back/bis, shoulders by themselves, legs by themselves, calves daily, abs daily (sounds like overworking huh? LOL)...

I'll have to give the routine you gave me a go....but I wanted to ask::

Lunges---alternating legs or working one leg at a time? Stepping back after each lunge or staying forward? Back lunges or foward lunges? What is best for the ol' buttocks???

My problem is balance-I just don't have it on my right side because of knee and hip problems. Sometimes, alternating can be a problem. And I certainly can't use any heavy weight-barbell across the shoulders works best for me.


Just wanted opinions...
Thanks!

[Rebecca95833]

Alyse,

I work this routine, have been for about a year...it's the best one I've worked. It doesn't make a whole lot of difference until you start working really heavy weight, then you will discover on heavy presses you are already working tris, and on heavy back T-bar rows or bent over rows your bis are taking a beating. So I find this way I affectively work tris and bis twice a week.

As far as working calves and abs every day. There is kind of an old expression (probably way too old for you. LOL). You work abs and calves every day until you have them (gotta have them first :)) then you can begin training them like any other muscle. I basically split my abs up, work lower with chest/bis, upper with legs, obliques on shoulder day, and waist on back day. If I feel like a need a little more, I might hit them overall on a cadio day. I work calves twice a week because they rebound quickly, so I'm able to.

[sherryc]

could some one give me some specific exercises to do for each body part......that you think are best. I dont think I will be trying any of them today however......I am too sore still from doing everything on the same day yesterday.....for now on I will divide it up like you guys have shown me. thanks.

[joehagyHH]

i think you should drop your weight training sessions to 3 or a week and your cardio to 3-4 times a week.... not far off from ms.fits workout plan.. but i would leave in a day to rest.