Work out routine

[Ciso_B]

Hey guys, I have been doing some light workouts since I been back in my hometown last few days. I have a regular weights bench and dumbells that I plan on using.
I haven't worked out properly in a good while so I need a plan on what I should do. I was thinking 3 sets of 10 on bench, then same for bicep curls , and tricep workout, then maybe squats with the barbell, and break and repeat..and the chest workout too, the one where u bring the dumbells to the middle from side? Sorry I forgot the title lol.

I don't want to get super hench or anything just get into bit better shape, I've dropped some weight lately cos I ate very little for a month or 2 away from home, so I wanna make sure when I put the weight back on its muscle, 5'8 138lbs at mo, which is the lightest I've been in a couple years. So any routine you guys use for workout or any suggestions are welcome. Gracias.

[LeeG]

I workout with a PT three times a week. Each workout goes something like this:
Stretches
5-10 min cardio
3 sets of 3 sets of 3
10-15 min cardio

The sets vary. For example today I did:
Set Group A:
Crunch (abs) x20
Military press x12
Curls x12
(repeat x3)

Set Group B:
Support body on elbows/toes for 20 sec (abs)
Rowing curls x12
Flys x12(the one you didn't remember the name of)
(repeat x3)

Set Group C:
Crunch x20
Bench press x15 (dumbbells rather than bar)
Lat pull down x15
(repeat x3)


Other exercises include lunges, leg extension/flexation (quads/hams), stand up-sit downs, and leg press.

I am targeting most of my workout at core strength and balance so I do some workouts standing on one of those rubber dome things.

[Felting]

Here's a good starter workout.

all 3sets 10 each except crunches, those should be 3 sets as many as you can do

Bench Press
Upright Rows
Bent-over Rows
Behind-the-Neck Press(similar to the military press)
Squats
Leg Curls
Calf Raises
Crunches

Notice no curls or triceps? There's a reason for that. You are already working your biceps/triceps with the other upper body lifts so to do iso exercises for them as well will actually hold you back in your development of larger muscles like the pecks and lats(chest and the V shape back everyone wants).

If you stick with it and decide to get more advanced then you'd want to split up the different muscle groups into separate workouts. I always preferred a 3 on 1 off. Biceps/back day 1, legs/abs day 2, and triceps/chest day 3. This is where more isolation type exercises come in.

[Ensano]

starting with a general whole body exercise is best...

think of your 9 main muscle groups...
chest
shoulders
bicepts
tricepts
back
abs
quads
hamstrings
calves...

3 sets x 10-15 reps each group..

warmup to start and stretching at the end...

do that 3 days a week for 3 months...

[tame_deuces]

You wanna mix it at one week running 60% of your max lifts at 15 reps x 3 sets and the next week lifting something ala 8-10 reps x 3 sets at 80% of your max lift.

If you flat out, then do 4-5 reps x 3 sets at 90% of your max, it doesn't build much muscle but it is good for strength and progress on lifts.

If you want to grow bigger then don't do moderate cardios during your exercices, but you can finish off with some 30 min intervall (3 mins low, 3 mins medium, 3 mins high, 3 mins medium, 3 mins high) running if you want to tone so you get some more defined muscle.

Vary your exercises from day to day, just do like Ensano said above and think muscle groups you should work out - find some webpage for list of exercises.

But the most important thing is:

EAT A TON.

5 meals a day, bout a fistful of protein rich food + fistful of carbos rich food + fat and some green stuff. Eat a lot of fish and chicken/turkey.

Stay away from sugary stuff like candy, not because it is a problem when you exercise but because it is going to make you lose appetite and eat much less fat and protein.

If you don't and you exercise, you're not going to get much stronger and you'll probably loose weight.

[HalfSugar]

Apparently, anything is right and no-one does the same. I find sitting on my arse works just fine

[Ensano]

Apparently, anything is right and no-one does the same. I find sitting on my arse works just fine

lol and that's why you're 6' 4" at 155 lbs

[Kemics]

i know its a bit girly but i'd really recommend looking at doing some yoga. I do it to help with my martial arts, not only flexibility but helps work core muscles that really help with grappling.

[xDiamond_CutteRx]

Staying thin is like Poker. It is 100% skill and at least 75% luck.

By all rights, I should weigh 300 pounds. I don't exercise regularly (although I have been more faithful about walking, doing light weights, and crunches to harden up my gut), I eat garbage, I don't have a regular sleep schedule, and I'm in a happy and committed relationship. Fortunately, I was also born with a phenomenal metabolism and a family in which pretty much no one is fat.

[UrAteUp]

Best workout...

12-24 12 oz. lifts. Beer cans work well. Lighten after each rep.

Follow it up with 10-30 reps of 2 finger lifts. Works best with a fat j. This is also a breathing workout. Inhale deeply on each uplift.

Follow that with 4 hours of finger work on a keyboard. This works well with chatting on
irc while also playing poker.

For leg work, slap your girlfriend on the ass and ask why it jiggles so much. This should result in a 2 hour run where your most likely ducking flying objects. So it works your whole body this way.


Always remember consult your doctor before doing any major working out. But with my plan there is no need to. It has already been approved by th AMS ( American Male Sexists)...lol

[Jernej Zorec]

Staying thin is like Poker. It is 100% skill and at least 75% luck.

By all rights, I should weigh 300 pounds. I don't exercise regularly (although I have been more faithful about walking, doing light weights, and crunches to harden up my gut), I eat garbage, I don't have a regular sleep schedule, and I'm in a happy and committed relationship. Fortunately, I was also born with a phenomenal metabolism and a family in which pretty much no one is fat.

wrong, staying thin is 5% luck at best which is tied to how fast ur metablosim is rest is simple math and some hard work if u fail on that 5% of luck

calories eaten > calories used = gaining weight
calories eaten < calories used = losing weight

[xDiamond_CutteRx]

Considering how hard it is to change the metabolism and body tendencies you were born with, it seems like a little more than 5% luck to me.

[kingetje]

starting with a general whole body exercise is best...

think of your 9 main muscle groups...
chest
shoulders
bicepts
tricepts
back
abs
quads
hamstrings
calves...

3 sets x 10-15 reps each group..

warmup to start and stretching at the end...

do that 3 days a week for 3 months...

this sounds good....... which sort of excercises do you do for each of these? i know little about what to do for each group? could you please elaborate?



and LOL @ UAU

[Jernej Zorec]

Considering how hard it is to change the metabolism and body tendencies you were born with, it seems like a little more than 5% luck to me.

thats why i said 5% luck if that was easy to change it would be 0 luck and all "hard" work

[tame_deuces]

Considering how hard it is to change the metabolism and body tendencies you were born with, it seems like a little more than 5% luck to me.

It's not so hard. 3-4 months of dedicated effort and a chubby guy looks well trained and a skinny guy has gotten some nice muscle. The body adapts to new environments very well as long as you keep at it.

And people who have "high metabolism" generally eat a lot less than they think.