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post #1 of 23 (permalink) Old 08-15-2007, 10:36 AM Thread Starter
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Workout routine

Anyone have any really good weekly workout routines (ie. a body part each day, etc.) with exercises, reps, etc. Or know of any good sites to find routines. I'm looking to mix it up a little with some new routines.

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post #2 of 23 (permalink) Old 08-15-2007, 10:38 AM
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What is your goal?

Bulk? Tone? Endurance? Agility? Flexibility?

lol, sorry, serious question.
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post #3 of 23 (permalink) Old 08-15-2007, 10:47 AM
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15 reps, 3 sets

Monday -- Chest
# 25 pushups
# Nautilus chest press
# Nautilus incline press
# dumbbell fly


Tuesday -- Back
# barbell shrugs
# barbell front/back raises
# bent over rows
# T-bar rows


Wednesday -- Shoulders
# Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
# Lateral raises
# Front raises


Thursday -- Biceps/Triceps
# tricep kickbacks
# barbell curls
# concentrations

Friday -- Cardio
# Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday -- Rest

i got it from askmen.com awhile ago except i swapped some exercises out that i didnt have the equipment for and substituted similiar ones but im just started it this week so im already 2 days in. so far its a pretty good workout, if you guys see me bulk up youll know its working

Men will never be free until the last king is strangled with the entrails of the last priest - Denis Diderot
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post #4 of 23 (permalink) Old 08-15-2007, 11:03 AM Thread Starter
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Quote:
Originally Posted by Mort82 View Post
What is your goal?

Bulk? Tone? Endurance? Agility? Flexibility?

lol, sorry, serious question.
I would say right now I want to mix it up with bulk and tone. I just started back like 10 weeks ago and I been trying to mix in a few weeks of more weight less reps, then more reps less weight. I'm am attempting the difficult task of losing weight(fat) and building muscle. I've lost 20lbs so far but I'm into my "skinny" jeans....LOL. Seriously, I have these jeans that i bought when I was down to about 225. I am still about 265 but the jeans fit good already so I have lost a lot of belly/waist weight already and put on a lot of muscle. I just like to mix it up to trick the muscles and keep it interesting, you know? I want to build muscle yet keep it toned if possible. I dont want to bulk up on creatine or anything like that, just build muscle and lose weight, if that helps. Also I like to stick to free weights mostly since that seems to work better than machines, at least for me I've noticed.

Jeff

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post #5 of 23 (permalink) Old 08-15-2007, 11:03 AM
 
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I've been doing:

Day 1
Chest/Tri

10 minutes cardio to warm up

3 sets of 12-15 reps chest (press, fly etc)
3 sets of 12-15 reps triceps (dips etc)

I'll do a set of chest, followed by a set of tris and then do legs or abs, then repeat.

Day 2
Legs/Shoulders/abs

Ch10 minutes cardio to warm up

3 sets of 12-15 reps shoulders (press, reverse fly etc)
3 sets of 12-15 reps legs (press, calf etc)

I'll do a set of shoulders, followed by a set of legs and then do abs, then repeat.

Day 3
Back/Bi

Ch10 minutes cardio to warm up

3 sets of 12-15 reps back (chin up, row etc)
3 sets of 12-15 reps biceps (curls etc)

I'll do a set of back, followed by a set of biceps and then do legs or abs, then repeat.

Then go back to day 1.

I vary my excercises, do some core stuff, and stretch before and after.

Good luck
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post #6 of 23 (permalink) Old 08-15-2007, 11:08 AM
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Quote:
Originally Posted by burntash View Post
15 reps, 3 sets

Monday -- Chest
# 25 pushups
# Nautilus chest press
# Nautilus incline press
# dumbbell fly


Tuesday -- Back
# barbell shrugs
# barbell front/back raises
# bent over rows
# T-bar rows


Wednesday -- Shoulders
# Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
# Lateral raises
# Front raises


Thursday -- Biceps/Triceps
# tricep kickbacks
# barbell curls
# concentrations

Friday -- Cardio
# Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday -- Rest

i got it from askmen.com awhile ago except i swapped some exercises out that i didnt have the equipment for and substituted similiar ones but im just started it this week so im already 2 days in. so far its a pretty good workout, if you guys see me bulk up youll know its working

No cardio to warm up on any day except Friday

Sometimes goodbye is your second chance.
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post #7 of 23 (permalink) Old 08-15-2007, 11:08 AM
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Sounds like you got it down, know about tricking your muscles so they don't get into a "routine" like you asked about

In addition to what's been said, more cardio.
I like what Brian said, and on the off days from lifting try to do 30+ minutes of cardio. You might be best off judging by your weight to ease your knees into it, cycling or elliptical vs running.

Lifting is great for toning and getting the fat off, but cardio exercises the most important muscle that'll keep you going like an energizer bunny.
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post #8 of 23 (permalink) Old 08-15-2007, 11:14 AM
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Quote:
Originally Posted by RickC1957 View Post
No cardio to warm up on any day except Friday
im thinking of adding cardio on tuesdays and thursdays, maybe running for 30 minutes before i go to work but so far ive been too lazy to wake up when i can sleep in another 30 minutes before work

Men will never be free until the last king is strangled with the entrails of the last priest - Denis Diderot
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post #9 of 23 (permalink) Old 08-15-2007, 11:14 AM
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Cardio and lots of rest. If you don't give your muscles time to recoop, you're just spinning your wheels. Try bodybuilding.com for workouts, they have a ton of info also.


Due to recent budget cuts and the rising cost of electricity, gas, and oil,

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post #10 of 23 (permalink) Old 08-15-2007, 11:17 AM
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brian's split makes the most sense

Chris
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post #11 of 23 (permalink) Old 08-15-2007, 11:18 AM
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Monday

45 minutes on stationary bike

20 minutes on heavy bag

15 minutes biceps, triceps and deltoids

Tuesday

2.25 miles on threadmill at 4 degree incline

15 minutes core routine

Wednesday

20 minutes on bike...sprint

1.5 miles on threadmill at 4 degree incline

15 minutes upper body routine

Thursday

2.25 miles on threadmill at 4 degree incline

20 minutes on heavy bag

15 core routine

Friday

45 minutes stationary bike

15 minute upper body routine

Saturday

30 minutes cardio routine

30 minutes of arms and abs routine

Sunday

Rest

Sometimes goodbye is your second chance.
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post #12 of 23 (permalink) Old 08-15-2007, 11:26 AM
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Quote:
Originally Posted by burntash View Post
15 reps, 3 sets

Monday -- Chest
# 25 pushups
# Nautilus chest press
# Nautilus incline press
# dumbbell fly


Tuesday -- Back
# barbell shrugs
# barbell front/back raises
# bent over rows
# T-bar rows


Wednesday -- Shoulders
# Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
# Lateral raises
# Front raises


Thursday -- Biceps/Triceps
# tricep kickbacks
# barbell curls
# concentrations

Friday -- Cardio
# Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday -- Rest

i got it from askmen.com awhile ago except i swapped some exercises out that i didnt have the equipment for and substituted similiar ones but im just started it this week so im already 2 days in. so far its a pretty good workout, if you guys see me bulk up youll know its working
hilarious, when do you work the other 50% of your body?
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post #13 of 23 (permalink) Old 08-15-2007, 11:29 AM
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hilarious, when do you work the other 50% of your body?
thats what the running and cycling is going to be for

Men will never be free until the last king is strangled with the entrails of the last priest - Denis Diderot
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post #14 of 23 (permalink) Old 08-15-2007, 11:29 AM
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Quote:
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thats what the running and cycling is going to be for
So your goal is to look like a rooster?
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post #15 of 23 (permalink) Old 08-15-2007, 11:30 AM
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Quote:
Originally Posted by burntash View Post
im thinking of adding cardio on tuesdays and thursdays, maybe running for 30 minutes before i go to work but so far ive been too lazy to wake up when i can sleep in another 30 minutes before work
I understand that....all to well

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post #16 of 23 (permalink) Old 08-15-2007, 11:33 AM
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So your goal is to look like a rooster?
nah ill probably bust out some squats and such. im not looking to get huge just build enough muscle to look toned and then im going to shift gears over to cardio and hopefully just enough lifting to keep from muscle loss when i switch over from eating everything to completely slimming down the calories and trim left over fat. i dont know, thats the plan.

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post #17 of 23 (permalink) Old 08-15-2007, 11:34 AM
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Quote:
Originally Posted by jimzx9r View Post
So your goal is to look like a rooster?
I was thinking popsicle.

Chris
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post #18 of 23 (permalink) Old 08-15-2007, 11:35 AM
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Quote:
Originally Posted by burntash View Post
im not looking to get huge.
no one ever gets huge on accident. You have to either be on the juice or be a genetic freak.

Chris
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post #19 of 23 (permalink) Old 08-15-2007, 11:37 AM
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Let me keep it simple, since everyone asks this question.

For best results you need to do both cardio and weight training and you need to do enough of both, balance it out.

Cardio - Do something that sustains your heart rate at a certain percentage of your max heart rate for a certain amount of time, there is a range for cardio, and a range for fat burning. Mix it up between cardio workouts. Every other day is cool, and the amount of time depends on your schedule, and your fitness level

Weight training - Disclaimer, every muscle in your body works the same! You don't need to work one more then the other, you don't need to do hi reps on one exercise and low reps on another. Remember folks, balance it all out. If you insist on doing 1000 ab crunches 5 days a week then you should do so to the rest of your body. When it is put like that it doesn't make much sense does it. Again balance is the key, workout all of your muscles equally and you will see the best results.

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post #20 of 23 (permalink) Old 08-15-2007, 11:38 AM
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workout routines are rough, everyones got different things that work for them im just trying to find what works for me trial and error. lifting weights in general i think will do me good anyway, any muscle i gain and fat loss is a win to me. so whatever needs work thats what ill shift gears to work on.

Men will never be free until the last king is strangled with the entrails of the last priest - Denis Diderot
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post #21 of 23 (permalink) Old 08-15-2007, 12:29 PM
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Topdawg, you might want to try some high intensity circuit training. it's basically lifting and cardio rolled together. keep your HR up around 80% of max for an hour to and hour and half. great for burning fat and toning. mix in a more traditional weight workout between circuit days for adding muscle.

but probably more important than the workout is the diet.....
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post #22 of 23 (permalink) Old 08-15-2007, 12:34 PM
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Quote:
Originally Posted by Redduck21 View Post

but probably more important than the workout is the diet.....
exercise for fitness, diet for weight loss
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post #23 of 23 (permalink) Old 08-15-2007, 12:38 PM
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check out bodybuilding.com

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