Workout program help?

[officer jarhead]

I am 38 and just joined a small gym and need a five day workout program which will help me maintain my muscle size with 8 to 12 reps per set and an intense cardio program following my workout. I am only able to spend an hour a day at the gym due to my busy schedule. I am trying to lose 20lbs of body fat. A printable workout sheet so that I can keep track of weight used would be most useful. Thank you.

[woodlake]

Originally Posted by officer jarhead

I am 38 and just joined a small gym and need a five day workout program which will help me maintain my muscle size with 8 to 12 reps per set and an intense cardio program following my workout. I am only able to spend an hour a day at the gym due to my busy schedule. I am trying to lose 20lbs of body fat. A printable workout sheet so that I can keep track of weight used would be most useful. Thank you.

You should be able to find what you need here,

http://www.bodybuilding.com/fun/bbmaintrain.htm

[dbx]

Originally Posted by officer jarhead

I am 38 and just joined a small gym and need a five day workout program which will help me maintain my muscle size with 8 to 12 reps per set and an intense cardio program following my workout. I am only able to spend an hour a day at the gym due to my busy schedule. I am trying to lose 20lbs of body fat. A printable workout sheet so that I can keep track of weight used would be most useful. Thank you.

Would you like any fries with that?

You joined here over 4yrs ago. Have you learned nothing?

[chodan9]

oh
and could you go ahead and lift the weights for me? yeaahh that would be great.

[Bando]

Originally Posted by chodan9

oh
and could you go ahead and lift the weights for me? yeaahh that would be great.

Give the guy a break - he's got a "busy schedule." Most of us are semi-retired at OV35 and have nothing but time on our hands

[officer jarhead]

Originally Posted by dbx

Would you like any fries with that?

You joined here over 4yrs ago. Have you learned nothing?

Hey **** dick, I work over 60 hours a week and don't have much time. I have learned a lot and know what to do in the gym. I was just looking for something a little bit simple like a written out program to save a little time. If you can't help then shut you suck.

[plmb1]

Originally Posted by officer jarhead

I am 38 and just joined a small gym and need a five day workout program which will help me maintain my muscle size with 8 to 12 reps per set and an intense cardio program following my workout. I am only able to spend an hour a day at the gym due to my busy schedule. I am trying to lose 20lbs of body fat. A printable workout sheet so that I can keep track of weight used would be most useful. Thank you.

There are tons of splits..............Here is just one that I follow from time to time. It rotates concentration on arms and legs: It does not include warmup sets because everones needs are different due to joint problems etc....

1st day: chest.....first week
flat bb bench..4 sets, incline db press..3 sets, incline db or bb press...3 sets
cardio

2nd day:legs...........first week
bb squats 5 sets, stiffleg deads 4 sets, leg ext 2 sets, leg curls 2 sets, calf raises 2 standing 2 sitting.
no cardio

3rd day:back......first week
BB deads 5 sets, pullups 5 sets to failure, bb or db bentover rows 4 sets
cardio

4th day:shoulder/trap ...first week
bb military press 4 sets, side delt fly 2 sets, rear delt fly 2 sets
bb upright rows for front delt and warmup for traps 2 sets
bb or db shruggs 4 sets
no cardio

5th day: arms ...first week......this is like having two arm workouts because you used your bis and tris all week long doing bench, row.....etc....
bb curls 4 sets, hammer curls 3 sets
close grip bb bench 4 sets, bb nosebreakers 2 sets, pushdowns 2 sets
cardio

6th and 7th days off

The second week workouts are longer......

1st day: chest/tri.....second week
flat bb bench..3 sets, incline db press..2 sets, incline db or bb press...2 sets
close grip bb bench 3 sets, bb nosebreakers 2 sets, pushdowns 2 sets
cardio

2nd day:legs...........second week
bb squats 5 sets, stiffleg deads 4 sets, leg ext 2 sets, leg curls 2 sets, calf raises 2 standing 2 sitting.
no cardio

3rd day:back/bi......second week
BB deads 4 sets, pullups 4 sets to failure, bb or db bentover rows 3 sets
bb curls 3 sets, hammer curls 2 sets
cardio

4th day:shoulder/trap ...first week
bb military press 3 sets, side delt fly 2 sets, rear delt fly 2 sets
bb upright rows for front delt and warmup for traps 2 sets
bb or db shruggs 3 sets
cardio

5th day: Legs again ...second week
leg press 2 sets, lunges 2 sets, leg ext 1 set, leg curls 1 set, calf raises 3 standing 3 sitting.
no cardio

6th and 7th days off

and so on..........hope this is helpful..........I have other workouts like these that rotate concentration on
back/legs...........chest/legs.........shoulder/legs.......I always put legs in rotation of concentration as I love to train legs.......

I'm sure you already know but I will say it anyway...........All this is nothing without a good diet and enough rest............good luck.

[jtroster]

Here is a good pair of articles on how to design a training plan.

How to Design a Damn Good Program, Parts 1,2
http://www.t-nation.com/readArticle.do?id=1701042
http://www.t-nation.com/readArticle.do?id=1702383

[BrotherWolf]

Originally Posted by officer jarhead

I am 38 and just joined a small gym and need a five day workout program which will help me maintain my muscle size with 8 to 12 reps per set and an intense cardio program following my workout. I am only able to spend an hour a day at the gym due to my busy schedule. I am trying to lose 20lbs of body fat. A printable workout sheet so that I can keep track of weight used would be most useful. Thank you.

Use the printable workout database right here on this site
http://www.bodybuilding.com/fun/workoutdatabase.htm

[AlanBee]

Originally Posted by jtroster

Here is a good pair of articles on how to design a training plan.

How to Design a Damn Good Program, Parts 1,2
http://www.t-nation.com/readArticle.do?id=1701042
http://www.t-nation.com/readArticle.do?id=1702383

Great articles, I'd rep you but I need to spread it around some more first. Tks.