Work Out Routines

[Duby T]

So I recently started going to the gym once again and I'm looking for suggestions for work out routines.

I'm currently just doing cardio, but I would like to start getting back into weights.

I'm not looking for anything too complicated, but more of a basic routine that I can start off with.

If you have any routines or plans, please post them up.

[D-BOMB]

Re: Work Out Routines

I start each work out with a 30 min run as a warm up/cardio, then typically do one of the following per day. there is alot left out but Im sure you can fill it in...this is more so the important stuff haha.

Chest
-Incline bench press, 3 sets, 8-10 reps
-Flat bench press, 3 sets, 8-10 reps
-Bench Cable flys, 3 sets, 8-10 reps

Back
-Cable seated row, 3 sets, 8-10 reps
-Machine lat pull down, 3 sets, 8-10 reps
-Reverse machine flys,3 sets, 8-10 reps

Abs
Lots of crunches lol

Legs
Leg press, 3 sets, 8-10 reps
Kettle weight squats, 3 sets, 20 reps

[J-hop]

Re: Work Out Routines

definitely watching this thread, it is tough to work out consistently when (like myself) you don't have a routine to follow.

I guess though, what goals do you have in mind OP, ie: maximize fat loss/tone/build muscle or?

[aliencurv]

Re: Work Out Routines

uh oh, starting to look like beyond over here

[mDmVR6]

Re: Work Out Routines

A good thing to do is to go to a bookstore such as Chapters and find a good book that you like with routines already set up. but just for pointers...

You only want your workout to last 45mins to an hour, If its longer than that you aren't working hard enough. Also you don't want to over train, so the best thing to do is workout every second day with plenty of rest in between, Monday, Wednesday and Friday and the occasional Sunday is fine. You should be working hard enough in the gym those days that you have no desire to go in between days. Plus your muscle need time to rest because the days you rest is actually the days your muscles grow; and plenty of protein all the time, but with protein you also want carbs too. When you are in the gym you want to try exercise opposing muscle groups, for example chest and biceps or back and triceps, shoulders and legs. to build muscle and burn fat super sets are always an intense workout and intensity is what its all about! Also Muscle confusion is key so don't stick to one routine for too long otherwise you will just hit a plateau.

For example here is one day I might do for a given week:

Chest
-Incline Bench Press: 2 sets, 8 reps
Superset with: Incline DB Flye: 2 Sets, 8 reps
-Flat DB Press 3 sets, 10 reps
superset with: Flat DB Flye: 3 sets, 10 reps

Triceps
-Bench Dip: 2 sets, 8 reps
superset with: Skull Crushers: 2 sets, 8 reps
-Close grip Bench Press: 2 sets, 10 reps
superset with Cable Pushdown: 2 sets, 10 reps

I hope this helps a bit!
Good Luck with the Fitness

[Duby T]

Re: Work Out Routines

uh oh, starting to look like beyond over here

I wouldn't know because I've never been on beyond

[Duby T]

Re: Work Out Routines

A good thing to do is to go to a bookstore such as Chapters and find a good book that you like with routines already set up. but just for pointers...

You only want your workout to last 45mins to an hour, If its longer than that you aren't working hard enough. Also you don't want to over train, so the best thing to do is workout every second day with plenty of rest in between, Monday, Wednesday and Friday and the occasional Sunday is fine. You should be working hard enough in the gym those days that you have no desire to go in between days. Plus your muscle need time to rest because the days you rest is actually the days your muscles grow; and plenty of protein all the time, but with protein you also want carbs too. When you are in the gym you want to try exercise opposing muscle groups, for example chest and biceps or back and triceps, shoulders and legs. to build muscle and burn fat super sets are always an intense workout and intensity is what its all about! Also Muscle confusion is key so don't stick to one routine for too long otherwise you will just hit a plateau.

I should have mentioned in my original post that my two biggest concerns were over training and muscle groups.

I currently work a rotation and I can only work on my days off. For example, I work 2, then I have 2 off, then I work 3 and then I have 3 off.

I'm affraid that I will over train the 2 days off and the 3 days off. I wanted to get a better understanding of what muscle groups can be paired so that I don't "double" or "triple" work the same muscle group due to my work out schedule.

I've been looking up some workouts and I find that many forms of weight lifting cross over between muscle groups.

For example, the Lat Pull Down works the upper back and traps, however it also works the bicep aswell. Should I be doing upper back with arms? or is chest and biceps the norm (opposing muscle groups)?

[aliencurv]

Re: Work Out Routines

I wouldn't know because I've never been on beyond

smart man

don't try!

[RONDAL]

Re: Work Out Routines

ditch the meat head routines and start excercising in a way that will not only make you stronger, cut weight, and increase endurance, but they won't leave you looking like a overweight roid monkey.

i used to waste my time with the common workout garbage. but its useless in real life if you want to actually do anything. sitting around in a gym for an hour, lifting a few weights and sitting some more doesn't get you in shape. Plus you don't need a million expensive machines or an expensive gym pass....


http://www.crossfit.com/


have fun.....
http://www.crossfit.com/cf-info/faq.html#WOD0


my two love/hates right now are "Cindy" and "Running with Angie"

[Duby T]

Re: Work Out Routines

Thanks!

That crossfit website has some really helpful info. That zone diet also looks very interesting.

[RONDAL]

Re: Work Out Routines

the zone diet i've been doing for like 3 months. it has some really good example dishes that are awesome.

once i get moved i'll try and dig out this meal plan my buddy who is a crossfit trainer and competitor made up for me, has some wicked dishes in it.

[Yasek]

Re: Work Out Routines

Over training is not an issue for you, start slow and light.

Like the first routine stated, do that but do higher rep count to failure with smaller weights, get the joints accustomed to the loads and muscles.

do the off days you have go three days in a row with different muscle groups, arrange it like this do back one day, chest next then legs with core. and then switch it up with different muscle groups throw in arms solders and so on

Sky is the limit in what you can do. What works for one person wont work for another, feel it out.

Personally i use to train 6 days a week and hard, very impressive gains but i was focusing on size and strength/there were cardio days there. Now its whenever i can go, high reps and cardio, mix of free weights and machines.

[mDmVR6]

Re: Work Out Routines

Opposing muscle groups is always good because then you avoid over training. so yes, chest and biceps are ideal, although you are still working your arms a bit when you do basically any excercise it is just learning which muscles work and which don't. So for Lat Pull Down you are doing a bit of bicep, but not much, but what you would want to do on a "Back" day is to do "triceps" instead of biceps.

Crossfit is an awesome program I know people who are doing that and they love it, personally for me I wouldnt do it simply because it is about 4x more per month then my gym membership...

Yasek is definatley correct, one program might work well for one person but not for everyone. Start slow and start light until you grow more comfortable in the gym. And 6 days a week is impressive as long as your body is resting enough and you have a proper diet. I am on a 6 day/week program myself right now but it is only for a short while.

Working a singular muscle group in a single day is okay but it is more efficient to try target two or three groups of muscles when you are at the gym, and then only go to the gym 3 to 4 times a week because your body does need an ample amount of time to recover the damage working out causes.

[RONDAL]

Re: Work Out Routines

Opposing muscle groups is always good because then you avoid over training. so yes, chest and biceps are ideal, although you are still working your arms a bit when you do basically any excercise it is just learning which muscles work and which don't. So for Lat Pull Down you are doing a bit of bicep, but not much, but what you would want to do on a "Back" day is to do "triceps" instead of biceps.

Crossfit is an awesome program I know people who are doing that and they love it, personally for me I wouldnt do it simply because it is about 4x more per month then my gym membership...

Yasek is definatley correct, one program might work well for one person but not for everyone. Start slow and start light until you grow more comfortable in the gym. And 6 days a week is impressive as long as your body is resting enough and you have a proper diet. I am on a 6 day/week program myself right now but it is only for a short while.

Working a singular muscle group in a single day is okay but it is more efficient to try target two or three groups of muscles when you are at the gym, and then only go to the gym 3 to 4 times a week because your body does need an ample amount of time to recover the damage working out causes.

how is crossfit more than a gym membership?
a) you could simply do the workouts at a gym you're already a member at (while using prolly 3 things in the whole gym). This is what I do at world health downtown, along with a lot of others
b) you can do it yourself in your garage with about $200 in gear
c) you can join a crossfit specific gym that doesn't have nearly the level of overhead of your world health clubs and golds, so their memberships are way cheaper.

[The dude]

Re: Work Out Routines

I have to agree that crossfit is kind of expensive .. I did crossfit in Edmonton and still do it here in Vancouver and I can understand that the price might turn some people off .. but realistically I think it's worth it. I've seen way more gains with crossfit than I ever did with just going to the gym. Going to crossfit is like having your own personal trainer ..even though you're in a class setting the coaches will help make the program work for you and help you with your diet and routines .. and personally one of the best parts is the crossfit community .. after you go for a while you make friends with people there and I've always found that I work out better when I have someone there to push me. If you have the motivation to do the workouts in your garage then it's even cheaper .. but I would suggest going to a few classes to learn proper technique for some of the lifts because it's pretty easy to hurt yourself and you get less gains if your form is wrong.