Looking for comments on my noob workout..

[MACHZ]

I'm looking to get fit after years of being well....lazy. I'm trying to get my diet in check and it seems to be going well so far. I'm looking to lose a few pounds getting fit then add strength/size. Below is my workout with the days being M-W-T-F please take a look and suggest what I should add remove. My workout last 1-1:15 with 20 min cardio but I'm not sure if I'm doing enough.

DAY 1
SQUATS 4x8
LEG CURLS 4x8
SEATED ROWS 4x8
CURLS 4x8


DAY 2
BENCH 4x8
MILITARY 4x8
TRI ISOLATION 4x8
CALF WORK 4x8


DAY 3
DEADLIFT 4x8
OVERHEAD PRESS 4x8
LEG PRESS 4x8
DB CURL 4x8

Day 4
INCLINE DUMBELL PRESS 4x8
BUTTERFLY MACHINE 4x8
CALF WORK 4x8
SIDE DUMBELL LATERALS 4x8

I have been lifting for 3 weeks and I do feel a bit stronger but I want to make sure that I'm going in the right direction, also I plan on doing the 4x8 1 week, 4x9 1 week to 12 routine.

[jeremy2011]

no ffense bro.......but its horrible......prolly couldnt be worse..

What are your goals? what do you want out of working out?
i can assure not matter what it is, what u put on here aint doin it...lol

[2uantuM]

Originally Posted by jeremy2011

no ffense bro.......but its horrible......prolly couldnt be worse..

What are your goals? what do you want out of working out?
i can assure not matter what it is, what u put on here aint doin it...lol

How do you figure? Hes got squats, deadlifts, bench, and military press. Its just that everything is in a bizarre order. He also said what his goals were. Did you read the post?

Regardless, you would probably be best off finding a workout put together by someone who knows more than you. Check out westside, rippetoes, max-ot, HST, etc etc.

[jeremy2011]

the problem is that you are basically working every body part every day....but not really....and its all jumbled up....

i would STRONGLY recommend do 1 body part per day and hit it good....or do a two body part split per week

example:
Monday: chest and shoulders
Tuesday: cardio and abs
wednesday: legs and back
thursday: cardio
friday: arms(bis+tris)
saturday and sunday is opional cardi day depending on how you feel.


each body part should be hit with a minimum of 4 excersises preferably 2 heavy "MAss Builders" then 2 "finishing moves to shape and pump the muscle up.

[MACHZ]

Well I did get the routine from here I just added the rep increase http://forum.bodybuilding.com/showth...hp?t=107853341 all of the exercises came from here.

I really want to workout 4-5 days a week, if I do rippetoe that is a 3day, what should I add the other 1-2 days some isolation work?

Thanks for the help

[Dan0_123]

Originally Posted by MACHZ

Well I did get the routine from here I just added the rep increase http://forum.bodybuilding.com/showth...hp?t=107853341 all of the exercises came from here.

I really want to workout 4-5 days a week, if I do rippetoe that is a 3day, what should I add the other 1-2 days some isolation work?

Thanks for the help

If you are going for a cookie cutter workout don't change it. They are designed to keep fatigue in check, develop balanced strength and make steady progress. When you don't take these things into consideration and change to many variables it throws the program off and usually will result in a less effective workout.

Until you start understanding your body and it's recovery ability I wouldn't suggest making up your own work out. There is a ton more to a lifting program than just moving weight around.

[MACHZ]

Originally Posted by Dan0_123

If you are going for a cookie cutter workout don't change it. They are designed to keep fatigue in check, develop balanced strength and make steady progress. When you don't take these things into consideration and change to many variables it throws the program off and usually will result in a less effective workout.

Until you start understanding your body and it's recovery ability I wouldn't suggest making up your own work out. There is a ton more to a lifting program than just moving weight around.

Sounds great thanks....

Is hitting the gym for a run on the treadmill or other cardio ok on off days?? or should I just totally rest without any exercise at all ?

[ChrisG5150]

As far as cardio goes, I prefer to do it daily in the morning after two cups of black coffee NO SUGAR. I started out doing a 3 day split and just recently moved into a 4 day split after a little over 3 months. Keep up the good work and focus mostly on form and proper execusion of the particular exercise your doing.

[burty--5]

Originally Posted by jeremy2011

the problem is that you are basically working every body part every day....but not really....and its all jumbled up....

i would STRONGLY recommend do 1 body part per day and hit it good....or do a two body part split per week

example:
Monday: chest and shoulders
Tuesday: cardio and abs
wednesday: legs and back
thursday: cardio
friday: arms(bis+tris)
saturday and sunday is opional cardi day depending on how you feel.


each body part should be hit with a minimum of 4 excersises preferably 2 heavy "MAss Builders" then 2 "finishing moves to shape and pump the muscle up.

I would do chest with tri's,shoulders with traps back and bi's together and legs on their own don't do legs and back together

[jeremy2011]

yes...lega and back......dont split arms up.....i have 19 inch arms.....i know what im talking about.......check out our credentails and you decide.

[Dan0_123]

Originally Posted by MACHZ

Sounds great thanks....

Is hitting the gym for a run on the treadmill or other cardio ok on off days?? or should I just totally rest without any exercise at all ?

You can do cardio but if it starts getting to the point where it is reducing your lifting gains or inducing to much extra workload you may want to cut back a bit if you are mainly focused on gaining muscle and strength. Otherwise it's good for you and will help keep you from getting gassed out when/if you do high rep squats or other compound exercises.

If you are new to lifting then you should lean up naturally and put on some good muscle before you really have to pay attention to either gaining muscle or losing fat.... Generally as you progress your body prefers one or the other and it is difficult to do both at the same time but it can be done.

[MACHZ]

Good info!

I guess my main focus is losing a bit of fat and gaining lean muscle right now, my main goal in the long run is getting bigger stronger but I don't want to concentrate on size/strength until I have a good base to start with.

I'm going to start the rippetoe program with cardio on off days to gain some strength while concentrating on my diet to get to a weight/muscle mass that I am happy with as a base.

Also I'm amazed at what a puss I am now many many years ago I lifted a bit in High school and my max bench was 275, now I feel like I struggle to lift the empty bar not really but you get the idea....

[jeremy2011]

to 2uantum:

why would you bad rep me? im never answering any of your posts again. i was just trying to help. wasnt rude............whatever

[ThiZzNation925]

Originally Posted by jeremy2011

to 2uantum:

why would you bad rep me? im never answering any of your posts again. i was just trying to help. wasnt rude............whatever

Because you said that routine was horrible, and it's not. It's acutally a very solid routine. Your obviously not much educated on full body workouts, or a big fan of them. Instead of saying, "it's horrible", state why and how it could be better.

[zephed56]

Originally Posted by MACHZ

Well I did get the routine from here I just added the rep increase http://forum.bodybuilding.com/showth...hp?t=107853341 all of the exercises came from here.

I really want to workout 4-5 days a week, if I do rippetoe that is a 3day, what should I add the other 1-2 days some isolation work?

Thanks for the help

Do some GPP, running, or conditioning work on two of the off days. The rowing machine (like you're on a boat not the weight lifting exercise) is a good alternative to just always running since it will give your legs a bit of a break.

EDIT:
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