-Workout Routine-

Hey all, i was wondering if it would be worth it for me to post my weekly workout routine schedule for everyone, if anyone is wondering what they should do at the gym, i created this workout plan for myself and it is kind of a balance lean/gain routine as it isnt max reps and it isnt over 10 reps in any of the workouts. Also it is a convenient routine shouldnt take more then 45 minutes tops so if you want to do cardio for 15 minutes after workout or before it is possible without going over an hour a day. Let me know what you all think and i can post if people want, the workout works too i made it couple years ago from different knowledge and information what i think would work best. Thanks

 

Post it up man......would be great for people looking for fresh ideas!

 

We do have a gym/workout thread if you want to post it there

http://www.tacomaworld.com/forum/health/137157-gym-workouts.html

 

Checked out that thread and it had like monday-chest and tuesday-shoulders and what not, This workout routine is little more detailed and would probably be seen more in this thread so im just going to write it out in here, in case anyone wants to use it or reference it.

 

[FONT=&quot]Always warm-up before doing your daily workout routine. This schedule is built for convenience and growth/size each workout session should not take you longer than 45 minutes to complete. For these workouts since they are made for building size use heavy weight you possibly can but also make sure you make it to the listed repetitions with clean form, if struggling to much with the weight you are using and are becoming sloppy with the form and execution of the exercise, drop weight.

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[FONT=&quot]The weekly workout routine should be done in order as listed below:[/FONT]​

[FONT=&quot]1 CHEST[/FONT]​

[FONT=&quot]2 BACK[/FONT]​

[FONT=&quot]3 LEGS[/FONT]​

[FONT=&quot]4 ARMS[/FONT]​

[FONT=&quot]5 SHOULDERS[/FONT]​

[FONT=&quot]6 CARDIO/CORE[/FONT]​

[FONT=&quot]7 CARDIO/CORE[/FONT]​

[FONT=&quot]~Warm-up~[/FONT]​

[FONT=&quot]25 push ups[/FONT]​

[FONT=&quot]25 sit ups[/FONT]​

[FONT=&quot]25 squats[/FONT]​

[FONT=&quot]5 dips[/FONT]​

[FONT=&quot]5 chin ups[/FONT]​

[FONT=&quot]5 pull ups[/FONT]​

 

hey what would be the best way to post it when i copy and paste it gets all messed up and cant attach cause it is bigger file type then it can handle it says any ideas?

 

what format? is it a screenshot (image)?

...as to your initial question, ...i'd offer the following commentary:

1) warm-ups: important, but it's easy to "over do" this, ...and prematurely fatique your muscles, thus hindering performance.. use "weider" principles, ...don't do really light weight at high reps to warm up, ...use a moderate weight, go slow, and don't do more reps than you intend to in your main routine..

2) the secret to building muscle is to utilize variability in your routine... don't go very long w/out introducing some changes to the routine, ...you can shuffle exercises, shuffle rep ranges, shuffle which body parts are worked on the same day, etc.. just do it!

3) don't over do it... large muscle groups (legs, chest, shoulders, back...) respond well to compound exercises, and oftentimes a large number of sets (say 8-12 sets of various exercises)... small muscle groups (biceps, triceps, calves) get fatiqued quicker and so not as many sets (say 5 to 6 sets) are needed to thoroughly break down the muscle...

4) rep ranges: for building muscle try to go for rep ranges of 6-8, or 8-10... if you go too high, say 12+, then you really aren't stimulating the fast-twitch muscle fibers that are largely responsible for muscle growth..

 

Thank you for the tips/information ive been taking it into consideration and making some changes, And the format is a word file because it is a write up but when i copy and paste it to here it goes all funky because it is in a chart format

 

This is a good routine but I'm more worried about the diet plan, any recommendations?

 

Due to two small kids and work, my workout time during the week is very limited - mainly to two 30-45 minute sessions during the week and longer during the weekend. Since I am 43 and in pretty good shape, I do a complete body workout involving 3 sets for each muscle group each day. Weekends are different...

For example:
Workout #1 (typically a Tuesday)
Chest: Alternating heavy dumbell press - 3x8-10; Incline fly - 3x8-10
Back: Pulldown (same # as chest); dumbell row
Leg: Leg press; leg curls; calves
Shoulders: Alternating dumbell press; shrug
Triceps: nosebuster; pushdown
Bicep: barbell curl; dumbell curl

#2
Chest: Incline press (either bar or dumbells); flat fly
Back: underhanded chins; inverted row
leg: step ups; one legged lifts
Shoulders: front and side raises
Bi's and tris: different ones

Weekend workouts are longer and more involved - sometimes one or both days. Also run 3 - 5 miles 2 -3 times a week.