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  1. #1
    Registered User elapidae1's Avatar
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    Help me design a workout routine

    Ok i am new to working out. The only equipment i have is a York G510 Multigym. I dont have an exercise manual with it.

    I would like to concentrate on compound exercises for Back,Shoulder,Chest,Legs.
    Can anyone point me in the right direction concerning hat exercise to do for each area. Plus should i work every thing on mon,wed,fri or just a certain area?

    If someone could design a workout routine for me that would be fantastic?
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  2. #2
    Registered User elapidae1's Avatar
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    Ok i have found a pdf with exercises on it.

    Heres the exercises i am looking at:

    Back
    Front Pulldown
    Low Row
    Pullover

    Shoulders
    Shoulder Press
    Upright Row
    Shrugs

    Chest
    Pec Fly
    Bench Press
    Incline Bench Press

    Legs
    Leg Curl
    Leg Extension
    Squats

    Do i need to do any arms/abs exercises also?
    How would you build a routine from them?
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  3. #3
    Registered User dan-007's Avatar
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    it would be a good idea to add arms and ab workouts in. while working out back work your biceps, and triceps with your chest. as for abs u can work them out every other day, dont work out abs every day they need rest like all the other muscles.
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  4. #4
    Registered User elapidae1's Avatar
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    How about :
    Monday
    BACK - Front Pulldown, Low Row, Pullover
    BICEPS - Arm Curl, High Cable Bicep Curl
    ABS - Oblque Twist, Side Bends

    Wednesday
    CHEST - Pec Fly, Bench Press, Incline Bench Press
    TRICEPS - Triceps Pushdown, Reverse Triceps Pulldown
    ABS - Oblque Twist, Side Bends

    Friday
    SHOULDERS - Shoulder Press, Upright Row, Shrugs
    LEGS - Leg Curl, Leg Extension, Squats
    ABS - Oblque Twist, Side Bends

    3 sets or 12-10-8 ?
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  5. #5
    Endorphin Junkie dopamine72's Avatar
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    If you got a little money to spend I highly recommend a barbell and some weights. then if you have more, a squat rack, bench, dumbbells and more weights.

    If you don't wanna spend anything do what you posted make sure you eat enough and add some body weight exercises too. You got a pull up bar?
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  6. #6
    Registered User elapidae1's Avatar
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    Originally Posted by dopamine72 View Post
    If you got a little money to spend I highly recommend a barbell and some weights. then if you have more, a squat rack, bench, dumbbells and more weights.

    If you don't wanna spend anything do what you posted make sure you eat enough and add some body weight exercises too. You got a pull up bar?
    I have nothing else. And currently no money. So or now this gym will have to do.
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  7. #7
    Registered User elapidae1's Avatar
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    What are the best body weight exercises to do? And where should i add them to my routine?
    Also what is the go with resting between sets. Do I do a set of all the days exercises then rest or rest between each exercise?
    Last edited by elapidae1; 05-12-2009 at 08:56 PM.
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  8. #8
    Registered User elapidae1's Avatar
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    What are some good cardio exercises to do also. Im pretty unfit and need some cardio.
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  9. #9
    Endorphin Junkie dopamine72's Avatar
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    Push ups, dips, pull ups, chins, squats, calf raises, handstand push ups, use your imagination. Add a backpack with weights if too easy. Or do One arm or One legged ones.

    Run for cardio if you don't have a machine.

    In between sets rest 45 sec to 2 min, or around there.
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    hey man

    Originally Posted by elapidae1 View Post
    Ok i am new to working out. The only equipment i have is a York G510 Multigym. I dont have an exercise manual with it.

    I would like to concentrate on compound exercises for Back,Shoulder,Chest,Legs.
    Can anyone point me in the right direction concerning hat exercise to do for each area. Plus should i work every thing on mon,wed,fri or just a certain area?

    If someone could design a workout routine for me that would be fantastic?
    alright here it is
    day1- Chest, back
    day2- Cardio out side 30-45 min
    day3-shoulders, calves
    day4- forearms, bi's, tri's
    day5- Legs
    day6-off (30-45 cardio optional)
    day7-off
    if you have any more questions hit me up a jsfitness4good@aol.com
    Remember eventhough youre working out a clean diet is key to success.
    www.sofitnutrition.com

    GO HARD! OR GO HOME!


    THE ONLY THING BETWEEN A MARINE AND GOD IS A CORPSMAN!!
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