New kid needs advice

[Kate82]

Hey guys,
I just recently got into going to the gym regularly (past month), and like everybody else I want to lose the fat and put on some muscle. I've been active my whole life playing sports, and I am not new to working out, but I want to make sure I'm on the right track. Here's what I've been doing:

Mon/Thu: shoulders, chest, triceps (4 x 10-12)
- shoulder press
- shrugs
- lateral raises
- front raises
- rope pulldowns
- chest press w/ DB
- incline chest press w/ DB
- flies w/ DB
Tue/Fri: back, bis (4 x 10-12), abs (4 x 25)
- seated row
- lat pulldown
- back extensions
- bicep curls
- hammer curls
- crunches
- decline reverse crunches
- side bends w/ DB
Wed/Sat: legs (4 x 10-12)
- squats
- lunges
- leg extensions
- leg curls
- calf raises (seated and standing)
Sun: day off

I also do 30-45 minutes of pretty intense cardio each day. I always lift first. Does this look like an OK routine or should I mix it up? I've already started to notice an increase in strength, which is exciting. Any advice would be great! I'm really excited to get into fantastic shape. Thanks!

[gymbabe2000]

you routine looks good, but its really hard core...are you planning on competting because your really working hard. you can get the same results by switching your cardio from the 5x35-40 mins of cardio to 3x 20 mins of HIIT. If your not familiar with HIIT go online to bodybuilding.com and search HIIT for a good detailed report. I would recommend only working one body part once per week, expecially if you are trying to put on some muscle. your muscles need alot of rest if you want them to grow. heres a sample of what i would do

mon: Legs
tues: HIIT abs
wed: chest, tris, shoulders
thursday: HIIT abs
friday: Back and bi,
Saturday: HIIT abs
SUnday, rest
hope this helps

[Kate82]

Thanks so much for the advice. I'll give this a shot. I guess I'm just worried that I'll work my butt off but see little to no result in the long run. It makes sense that I shouldn't overdo it, but I always make myself work extremely hard no matter what for, and I guess that's just the approach I took here.

[ironman1964bc]

That seems like an awful lot a work, especially with all the aerobics, but because you have just started lifting, you will probably be OK for awhile.

If you start getting burned out, cut back the lifting to 3 days a week and the cardio or sprints on the other 3 or 4 days. Don't forget, muscle grows between workouts while you are resting. I really don't think you are really getting enough rest to grow much muscle but you will still be in killer shape if you can keep it up.

If you do want more muscle, then I would do barbell benches, not dumbbells, and I would throw some dips and chins in there too. Use a barbell on shrugs too. Some of those exercises you could do without like front raises, lateral raises, rope pulldowns and flies. There is nothing wrong with doing those exercises but I would rather see you doing benches, close grip benches, and dips first, along with shoulder presses. Those are the exercises that will make you strong.

Don't feel like you have to do alot of different exercises too. Sometimes, less is better. I have been lifting for 22 years and I still only do 7 or 8 exercises...Squats, power cleans, chins, deadlifts, benches, close grip benches, ab sling knee raises, gravity boots, and good mornings. That's it.

[Kate82]

The reason I've been using DB so far is because I'm worried that I won't work each side evenly with the BB (my right side is much stronger). Maybe I'll alternate weeks with DB and BB. Another question: When doing several compound exercises in the same workout, like squats and deadlifts, what order should I do them in? Should I still put all my isolation exercises at the end and do all the compound ones at the beginning? I want to make sure I'm always using good form and all of that, so I want to do it right. Thanks!

[gymbabe2000]

Thanks so much for the advice. I'll give this a shot. I guess I'm just worried that I'll work my butt off but see little to no result in the long run. It makes sense that I shouldn't overdo it, but I always make myself work extremely hard no matter what for, and I guess that's just the approach I took here.

i know EXACTLY wat u mean..i used to be treadmill bunny and worked really hard i traded my long cardio sessions for hiit and im seeing great results!!!

[onebratt08]

i know EXACTLY wat u mean..i used to be treadmill bunny and worked really hard i traded my long cardio sessions for hiit and im seeing great results!!!

I love HIIT! It's perfect for a short cardio during the lunch hour.