Work out routine?

SweetD · July 18th, 2005, 08:38 AM

Ok I have been going to the gym just to get back in shape to actually start working out again. I am trying to find a good work out routine to cut some fat and tone up.

Current work out...

45 minutes of cardio and abbs 3 days a week
Monday - Arms/Shoulders
Wednesday - Triceps and shoulders
Friday - Legs

Chandler Mike · July 18th, 2005, 08:41 AM

GOodness, Bim isn't here, but that butchering of the word "routine" has to be pointed out

"Routine"

Mike

HarleyRider · July 18th, 2005, 08:55 AM

Quote:

Originally Posted by SweetD

Ok I have been going to the gym just to get back in shape to actually start working out again. I am trying to find a good work out rutean to cut some fat and tone up.

Current work out...

45 minutes of cardio and abbs 3 days a week
Monday - Arms/Shoulders
Wednesday - Triceps and shoulders
Friday - Legs

Soooo.............

Whatdya wanna know?

Is this a good routine?

The 45 minutes of cardio 3x a week is good,

but "arms" (which is essentially what you have listed there) twice a week?

Not sure what you are trying to accomplish but my first reaction is don't hit the shoulders back to back like that.

I don't know, need more info.

SweetD · July 18th, 2005, 08:59 AM

Quote:

Originally Posted by Chandler Mike

GOodness, Bim isn't here, but that butchering of the word "routine" has to be pointed out

"Routine"

Mike

Not being a mod on on this part of the forum doesn't help when I mess up.

Djaughe · July 18th, 2005, 09:02 AM

Quote:

Originally Posted by SweetD

Not being a mod on on this part of the forum doesn't help when I mess up.

lol...it also kinda shows how cruel the mods can be in not helping out a fellow mod...

Chandler Mike · July 18th, 2005, 09:06 AM

Quote:

Originally Posted by SweetD

Not being a mod on on this part of the forum doesn't help when I mess up.

Mike

SweetD · July 18th, 2005, 09:17 AM

Quote:

Originally Posted by HarleyRider

Soooo.............

Whatdya wanna know?

Is this a good routine?

The 45 minutes of cardio 3x a week is good,

but "arms" (which is essentially what you have listed there) twice a week?

Not sure what you are trying to accomplish but my first reaction is don't hit the shoulders back to back like that.

I don't know, need more info.

I have actual been using a program on menshealth.com that help set up a program but it seams very basic and doesn't really seam like a good work out. Plus I do 45 minutes of cardio and an abs work out everyday. #1 goal cut weight (also cut calories and started eating much better), #2 tone up my body.

Monday:
Chest
Barbell Bench Press 3 Sets of 8 155 lbs
Flat Bench Dumbbell Flyes 2 Sets of 11 35 lbs
Back
Close-Grip Pulldowns 3 Sets of 8 100 lbs
Wide-Grip Front Pulldowns 2 Sets of 10 85 lbs
Lower Back
Machine Low Back Extensions 1 set of 10 190 lbs
Abs - 3 Sets of 20
Crunches
Knee Tucks

Wednesday:
Shoulders:
Seated Behind-The-Neck Press 3 Sets of 8 100lbs

Trapezius
Barbell Upright Rows 2 Sets of 8 80lbs

Triceps
Lying Triceps Extensions 3 Sets of 8 70 lbs

Abs - 3 Sets of 20
Crunches
Knee Tucks

Friday:
Thighs
Barbell Lunges 3 Sets of 10 65 lbs
Lying Leg Curls 3 Sets of 14 60 lbs
Calves
Standing Calf Raises 1 Set of 10 310 lbs
Biceps
Standing Barbell Curls 3 Sets of 8 75 lbs
Abs - 3 Sets of 20
Crunches
Knee Tucks

Gorilla · July 18th, 2005, 09:27 AM

Maybe you'll find out a routine you like in this link.

http://forums.jpfitness.com/cgi-bin/...c;f=1;t=000056

Good Luck!

HarleyRider · July 18th, 2005, 09:37 AM

No offense, but I personally don't care for that routine much.

I don't know, maybe it's just me. Just seems like not enough for each individual muscle group. I think you will hit a plateau fairly quickly.

Some advice though, a simple rule to follow is to combine back/biceps for one workout and chest/triceps for another. I see there that you have chest and back combined etc.

The rest of the routine should get you what you want if you are just looking to shed some excess weight/fat etc.

I would also recommend changing up your ab routine to include obliques, use different angles etc. The crunches only target one section of your abs. Once the weight starts coming off (which is essentially hiding your ab muscles) you will want that "6 pack" showing, which you won't achieve with cruches only.

Look up "Ab routines" in any number of men's health type websites and they should have numerous examples of different excercises.

Again, like you already noted, the key thing is diet and excercise.

justAndy · July 18th, 2005, 09:41 AM

doing anything is better than nothing - over time the routine can be tweaked.

Chandler Mike · July 18th, 2005, 09:45 AM

Quote:

Originally Posted by HarleyRider

No offense, but I personally don't care for that routine much.

I don't know, maybe it's just me. Just seems like not enough for each individual muscle group. I think you will hit a plateau fairly quickly.

Some advice though, a simple rule to follow is to combine back/biceps for one workout and chest/triceps for another. I see there that you have chest and back combined etc.

The rest of the routine should get you what you want if you are just looking to shed some excess weight/fat etc.

I would also recommend changing up your ab routine to include obliques, use different angles etc. The crunches only target one section of your abs. Once the weight starts coming off (which is essentially hiding your ab muscles) you will want that "6 pack" showing, which you won't achieve with cruches only.

Look up "Ab routines" in any number of men's health type websites and they should have numerous examples of different excercises.

Again, like you already noted, the key thing is diet and excercise.

I highly recommend "The Abs Diet" from Men's Health...I lost about 20 pounds and didn't even do the exercise portion of it, aisde from playing Bball for cardio...and the way you end up learning to eat is just great.

I still eat that way almost all the time, with some exceptions...

Mike

MikeOnTheMic · July 18th, 2005, 10:01 AM

Look into Body For Life. Its workout routine/nutrition program that is designed to cut fat and tone up.

Body For Life Website

Book by Bill Phillips

thirty-two · July 18th, 2005, 10:05 AM

Does anyone have a link to that abs routine thing?

I know of a few routines I've been doing, but I'm always looking for other ways to crunch those abs!

SweetD · July 18th, 2005, 10:06 AM

Quote:

Originally Posted by HarleyRider

No offense, but I personally don't care for that routine much.

I don't know, maybe it's just me. Just seems like not enough for each individual muscle group. I think you will hit a plateau fairly quickly.

Some advice though, a simple rule to follow is to combine back/biceps for one workout and chest/triceps for another. I see there that you have chest and back combined etc.

The rest of the routine should get you what you want if you are just looking to shed some excess weight/fat etc.

I would also recommend changing up your ab routine to include obliques, use different angles etc. The crunches only target one section of your abs. Once the weight starts coming off (which is essentially hiding your ab muscles) you will want that "6 pack" showing, which you won't achieve with cruches only.

Look up "Ab routines" in any number of men's health type websites and they should have numerous examples of different excercises.

Again, like you already noted, the key thing is diet and excercise.

This is the Abs work out I have started doing...
Strengthening your abdominal muscles are an important part of any workout routine - whether you are lifting, running, cycling, or simply trying to stay healthy, strong abdominal muscles play an important role.

Though your midsection works as one unified core, it's helpful to think of your abdominal center as 5 regions that all require equal attention. The three visible regions consist of the Upper Abs, the Lower Abs, and the Obliques (the muscles along the side of your torso). The other two regions include the Lower Back and the Transverse Abdominis - muscles that run underneath your abdomen horizontally to give support to your entire midsection.

Work your abs two or three times a week. Working your abs every day doesn't give them a chance to grow and get strong. You will best develop abs by working them two or three times a week. It's best to add the abs circuit at the beginning of your workout so you remove the possibility of skipping it when you are tired at the end of your workout.

Hit the whole region. You will need to work all five regions of abdominals. Be sure to pick one exercise per region to ensure that you're hitting every area.

Do a circuit. When you first start, complete one set of each exercise (10-15 reps). After you build stamina, add a second or even third circuit if you so desire. However, your abs workouts shouldn't take more than 5 minutes - keeping your rest between sets at near zero will make this workout rigorous.

Go slow. Each repetition should last about 4 to 6 seconds. Going faster runs the risk of allowing momentum to do the work. The slower you go, the higher the intensity; the higher the intensity, the stronger your abs.

Choose one exercise from each group and do 10-15 very slow and concentrated reps (or less if your form starts to suffer - you can build up your rep totals as you get stronger). Complete one set of each exercise without resting between sets. If you wish to repeat the circuit, rest for 1-2 minutes before starting the circuit again. Be sure to perform each exercise slowly and always choose proper form ahead of repetitions - it's better to complete less reps with perfect form than to cheat and let your form suffer.

Upper Abs:
Crunches
Knee Up Crunches
Closed Leg Toe Crunches
Medicine Ball V Sit-Ups

Lower Abs:
Reverse Crunches
Knee Tucks
Knee-to-Chest Crunches
Flutter Kicks Obliques:
Side Ups
Crunch Twists
Medicine Ball Rotations
Jackknifes

Transverse Abdominis:
Negative Crunch
Hyperextensions III
Barbell Rollout
Lower Back:
Hyperextension I
Hyperextension II

SweetD · July 18th, 2005, 10:08 AM

Quote:

Originally Posted by thirty-two

Does anyone have a link to that abs routine thing?

I know of a few routines I've been doing, but I'm always looking for other ways to crunch those abs!

See post also Men's Health has video of each exercise to demonstrate what to do.