thirty-two

I have a question about the back and bi's, chest and tri's thing.

1) Where do shoulders fit in? Does it matter which day I decide to do them on?

2) For someone like me, who's not trying to bodybuild or anything like that (im just trying to shed some weight/inches and get more toned), do you think a workout regime like this would be okay:

Day 1 - Arms (backs,bi's,chest,tri's,shoulders) (and cardio)
Day 2 - Legs (and cardio)
Day 3 - Arms (backs,bi's,chest,tri's,shoulders) (and cardio)
Day 4 - Legs (and cardio)
Day 5 - Cardio only (and cardio)
Day 6 - rest or Cardio only (and cardio)
Day 7 - rest or Cardio only (and cardio)
(abs every other day)

Do you think its beneficial to just do all the arm stuff on one day, take the next day off (do legs), and then the next day to arms again? And it's not like I am doing EVERY arm workout known to man, maybe 1 or 2 for each area (3 sets of 10)

Or should I just do the rhyme

Day 1 - Arms (backs and bi's) (and cardio)
Day 2 - Legs (and cardio)
Day 3 - Arms (chest and tri's.. and shoulders) (and cardio)
Day 4 - Legs (and cardio)
Day 5 - Cardio only
Day 6 - Cardio only or rest
Day 7 - Cardio only or rest
(abs every other day)

Thanks to anyone who has any comments!

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thirty-two

okay i think this thread http://www.arizonasportsfans.com/vb/...ad.php?t=56860 just answered all my questions

oh well - Harley if you'd like to add anything else, please feel free lol

i guess im still curious of i could do all the arm things on one day - since its not like im going hardcore on one area of the arm.. just a "cliff notes" version if you will

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I.D. badges are long overdue. Security in this office park is a joke. Last year, I came to work with my spud gun in a duffel bag. I sat at my desk all day, with a rifle that shoots potatoes at 60 pounds per square inch. Can you imagine if I was deranged? - Dwight K. Schrute

HarleyRider

Kate, I personally would do shoulders on the days I do back and biceps. The reason being that you are loading down your shoulders and traps when you work your back. My shoulders give me so many problems (old Rodeo injury from 93) that I generally don't do any dedicated exercises for them other than military presses. IMHO if you dedicate a day to shoulders and traps you will end up over-training them without giving them sufficient rest.

Just my opinion. Anyone else?

BTW- I like the second routine you posted better, just switch the shoulders to the "B" day. Remember if you are trying to tone up, keep the weight low and do a high number of repetitions. High weight and low reps will turn you into some German olympian chick. Remember to rest. It is very important or you will burn out.

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thirty-two

Thanks Harley!!

and I dont wanna become that chick from 50 First Dates (anyone seen that? good lord). What weight is too high or too low? I mean, I normally pick a weight that I can do 10 reps of, and do it 3 times (comfortably... not dying by the end) Whats the rule of thumb with that?

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I.D. badges are long overdue. Security in this office park is a joke. Last year, I came to work with my spud gun in a duffel bag. I sat at my desk all day, with a rifle that shoots potatoes at 60 pounds per square inch. Can you imagine if I was deranged? - Dwight K. Schrute

abomb

What was her name?

A-Bomb

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PortlandCardFan

I would switch up just a tad.
Day1- Lower (Hammies, Quads, calves, abs)
Day2- Upper (chest and tri's) cardio if you wish (do it first to warmup)
Day3- Cardio (Hard cardio... when you feel like quiting go an extra 60-90 harder than you were) But DO NOT pass out!!!!
Day4- Lower (Hammies, Quads, calves, abs)
Day5- Upper (back, bi's) cardio same intensity as day 2
Day6- Cardio (see Day 3)
Day7- REST!!


Sound advice by HR

Also do not stop eating!!!! You will need the calories. Lower your Fat intake and stop drinking soda, eating processed sugar, fast food, and well... you get the picture. Just eat good wholesome foods.

After each workout you should have a protein supplement with at least 20 grams of protein. I use Myoplex Original, I think BRV and Harley use Isopure.

You should also have a small snack before bed. A good one is cottage cheese (4 ounces) and an apple (or fruit of some type; also 4-6 ounces).

LOTS of WATER!!!!

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HarleyRider

That's too heavy of a weight for what you are looking to do. By high reps I mean closer to 30-50 repetitions.

I had a buddy once who used to do 200 curls with some sissy little dumbell. What he ended up doing was getting very defined but had zero mass. Great on the women folk, ridiculous on a guy.

For comparison, my biceps curls are 4 sets of ten, sometimes the last set shortens to 6-8 reps depending on how much weight I'm using or how much of a wuss I am that particular day. I use 70 lbs on the barbell because I'm looking to increase mass, not tone up. But that's just me.

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HarleyRider

Shadow Boxer, and SHE was way too well endowed to be a SHE. I got bucked off, I got hung up in the rigging, which proceeded to slip down under his armpit. He was in a tight spin, I lost my footing and he danced all over me for awhile.

Good times, good times.

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Bob Melvin is an idiot. Period.

Linderbee

I'm sure you miss it, but damn, I'm glad you don't do that stuff anymore.

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cards 24-7-365

I would have to politely disagree with this statement as it is extremely rare for a woman who trains naturally (without the aid of steroids) to get big, manly looking muscles. The reason why is hormonal - women have much, much lower levels of the muscle producing hormone - testosterone. Even men who train hard and eat perfectly have problems putting on muscle mass. If a man put on 10 lbs of muscle in a year of hard natureal training, that would be considered excellent progress.

Lifting something for sets of 30-50 is cardio - and while it may "burn" it will not stress the muscle enough to see gains and will lead to overtraining and extreme boredom.

The term "tone" is a bad term anyway. I prefer the term "lean". The way you get tone is by lifting heavy things and losing body fat through diet and cardio - preferable high intensity intervals or sprinting if possible. Just ask yourself - do I want to look like a sick toothpick distance runner or a lean and athletic.

HarleyRider

Cool.

We'll just have to agree to disagree.

Like you said, it will burn and is cardio. I wasn't getting from her post that she wanted to see gains. I know women that can lift heavy weights for short reps, and I wasn't getting from thirty-two's post that she wanted to look like that.

Maybe I was mistaken, I don't know.

__________________
Bob Melvin is an idiot. Period.

thirty-two

THanks guys for the comments - I'm going to keep doing the 3 sets of 10 but maybe i'll take a few pounds and try for 15 reps or something... I'll play with it a little. I guess the most important part is that I'm actually doing SOMETHING, not just sitting on my fat ass posting on ASFN all the time

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I.D. badges are long overdue. Security in this office park is a joke. Last year, I came to work with my spud gun in a duffel bag. I sat at my desk all day, with a rifle that shoots potatoes at 60 pounds per square inch. Can you imagine if I was deranged? - Dwight K. Schrute

Linderbee

I'd be one of those women (dammit). I'm one of the strongest "normal" women any of y'all will probably ever meet--most of my exercise came from lots of HEAVY lifting--not in a gym. It's not lean and toned--it's bulky mass muscle (currently hiding under a layer of ugly fat )

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HarleyRider

It's true, she's hit me.

It sucked.

I cried.

BTW- I wasn't thinking of you when I wrote that, I was talking about some of the women I've seen in the gym here. Now I feel bad.

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Bob Melvin is an idiot. Period.

Linderbee

I knew you weren't thinking of me. You think I'm beautiful!

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