So i lift 4 days a week and do cardio 1-2 days a week
When i lift this is how i go
Day 1: Bi's/Tri's
Day 2: Chest/Abs
Day 3: Cardio
Day 4: Legs
Day 5: Shoulders/Back
Day 6: Cardio
Day 7: Rest
Now i have been Told/Read that i should mix up what i work out. Can someone give me some info if this is good? or if i should mix up the muscle i work, and if i should, what should i do? Thanks for any help.
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Thread: Question About Workout
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07-23-2007, 03:34 PM #1
Question About Workout
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07-23-2007, 03:39 PM #2
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07-23-2007, 03:47 PM #3
i don't particulary like that setup. your training you arms before chest, which isn't going to allow chest to have maximum intensity since the arms are not recovered yet. i would set it up better for minimal overlap to allow for max intensity on all days. i like
chest/tris
back/bis
off/cardio
shoulders/traps
legs
off/cardio (low impact)
off
or
chest/bis
legs
off/cardio (low impact)
shoulders/tris
back
off/cardio
off
i'm sure there are many other setups too.Jason Gold, B.S., C.P.T.
Exercise/Fitness Specialist
24kt Fitness Studio
Private Personal Training
www.24ktfitness.com
Advocare Nutrition Distributor
www.advocare.com/13127876
"I don't have an ego, I just love how awesome I am!" -$.99
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07-23-2007, 04:46 PM #4
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07-23-2007, 05:17 PM #5
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07-23-2007, 05:25 PM #6
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07-23-2007, 05:50 PM #7
Well i dont stick to a strict diet as in the same thing everyday but most of the time this is how my day goes:
Meal 1: Natures Valley Cerial or Oats / 1 scoop ON whey protein with water
Meal 2: (Turkey, Chicken) Sandwich on Whole Weat / 2 Dannon Light & Fit yogert
Meal 3: 1 or 2 Bannana with PB
Meal 4: Tuna with Triscuit crackers
Like i said sometimes i mix it up, change things sometimes, but on a basic day thats what i eat.
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07-23-2007, 08:21 PM #8
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07-25-2007, 09:28 AM #9
Bi's/Tri's All 12-15 Reps 3 Sets
-Curls 20lbs
-Preacher Curls 20lbs
-Hammer Curls 15lbs
-Close Grip Incline 45lbs
-Tri Extensions 25lbs
-Dips 110lbs
Legs All 12-15 Reps 4 Sets
-Legs Press 70lbs
-Leg Curls 65lbs
-Leg Extensions 60lbs
-Seated Calf Raise 35lbs
Chest/Abs All 12-15 Reps 3 Sets
-Bench Press 85lbs
-Band Flys (Green)
-Dips 145lbs
-Elbow Knee Crunch
-Leg Lifts
-Raised Bench Press 65lbs
Shoulder/Back All 12-15 Reps 3 Sets
-One Arm Row 25lbs
-Front Raise 15lbs
-Side Raise 10lbs
-Military Press 25lbs
-Rear Delt 35lbs
There are 2 other i do that i dont know the name of.
Any help or adivce would be greatly helpful. Thank you all for your help so far
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07-25-2007, 10:41 AM #10
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07-25-2007, 10:47 AM #11
I think you would be better off doing a full body routine like Starting Strength - http://forum.bodybuilding.com/showthread.php?t=998224
Your current workout isn't going to do much for you at all. You are missing the most important lifts (Squat and Deadlift) and this routine is just not well thought out at all. You are obviously a beginner and should be doing a beginner program. You should train your entire body with compound movements three times per week to build a basic strength base.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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07-26-2007, 10:39 PM #12
I did a full body routine for about 1 month, i hired a personal trainer, but for the obvious reasons i am on here right now, it didnt work out as planned. As to your first question, im not trying to starve myself, im eating as much as i feel my body needs right now. And my goal is both fat loss and muscle gain. My trainer had me on the routine that i am doing now. But thank you for the info and any other help, by you or anyone else would be greatly helpful. Thank you agian for the help i have gotten already.
Last edited by 4D Chris; 07-26-2007 at 11:21 PM.
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