My first routine.

IAMVIN · 01-03-2007, 02:22 AM

MONDAY (Chest)
30x Push ups
30x Crunches
8x4 Flat Bench Press
8x4 Dips
8x4 Flat Dumbell Flyes

TUESDAY (Back)
30x Push ups
30x Crunches
8x4 Barbell Shrug
8x4 Upright Barbell Row
8x4 Lat Pulldown

WEDNESDAY (Shoulders)
30x Push ups
30x Crunches
20SECx4 Arm Circles
8x4 Arnold Dumbell Press
8x4 Military Press

THURSDAY (Arms)
30x Push ups
30x Crunches
8x4 Bench Dips
8x4 Barbell Curls
8x4 Dumbell Curls

FRIDAY (Cardio)
2x 40min Cardio Sessions
Jogging and boxing

LEGS: I wont be working them out, they feel sore enough after cardio. Plus they're quite big and remain that way even without any workouts.

**DJSTARER** · 01-03-2007, 02:51 AM

train your legs. do less cardio.

not training your legs would be rediculous. If the cardio is bothering them, do less running and more swimming, rowing, or punching. Not that it means anything, but if you arn't training you legs, i will protest to give further advice

Cardio is both good and evil. As catabolic as it is, 80+% of your weightloss (fat) should come from diet. Cardio is, IMO, only a means to raise your body temp and increase fitness. When people say "i burned 700 kcals on the eliptical today," i say "way to go, you burned 200 kcals from glucose stores, 200 kcals of fat, and 300 kcals of lean mass." Is that what you want? Of course those number are highly dependent on other variables (liver glucose, whether you are aerobic or anaerobic during the cardio, and the duration). Just keep this in mind and make good decisions.

Personally, when I am cutting, I do 5-10 minutes max of high intensity cardio (sprints, GPP) first thing in the morning. I like to keep is as anearobic as possible. If you want to have it aerobic, do it at night, when you are more fed.

Next: legs.

Why train your legs? Because they are your bodie's largest muscle group. To neglect them, would to be training 40% of your body. Does that make any sense? Of course not. Even if it is just 2 or 3 sets of leg press and RDLs. You gotta do it. Lifting you with the largest muscle group will burn the most kcals.

Check this out for instance: My legs will NOT grow (size or strength) unless I eat at LEAST 500 kcals over my previous 500 kcals surplus. That is, I need to eat about 1000 kcals over maintenance on days i train my lower body to expect any sort of gains. Why? Your legs consume huge amounts of energy when you train them.

Hope I helped.

**romanaz** · 01-03-2007, 02:58 AM

word bro, train your legs, see everything else go up! I normally see (in a calorie surplus) see more gains on everything else when my squat or deadlift goes up, and you should to!

train legs, to grow. As DJ said, neglecting them would be neglecting half your body.

IAMVIN · 01-03-2007, 08:43 AM

Haha alright I'll train my legs on friday and then do a short amount of cardio on saturday. I cant sprint etc as I run out of breathe too easily so I'll be working on that, boxing should help too. Otherwise is my training ok?

IAMVIN · 01-03-2007, 09:56 AM

Oh and as a warm up/warm down is it ok to do 5-15min on the punching bag?

IAMVIN · 01-03-2007, 10:34 AM

One other thing, I've noticed that my actual weight training is over within 15-20minutes and it doesnt feel like I've done enough exercise for that day, is that normal?

**DJSTARER** · 01-03-2007, 05:13 PM

not. it isn't normal. The exercise choice is fair, but the rep ranges and sets are kinda off. I'm not sure whether you are unaware of the standard notation on BBing forums, but is is setsXreps. If that is how you have it written, the you have a number of 8 sets of 4, which, while intense and okay every once in a while, is not a scheme u'd want to build a routine on. 3 sets of 8, on the other hand, is one of the most generic rep/set ranges.

Research some basic strength routines. Many have been posted on this forum. Surf the workout log section. Not only are there a variety of routines there, but very well executed ones as well. If you have any specific questions about a routine you are looking at, you can probably just PM the person who created the thread. They can give you more detail on the routine.

01-03-2007, 02:22 AM	#1
IAMVIN New Member Join Date: Jan 2007 Location: Sydney, Aus Posts: 12 Recipes: 0 Rep Power: 0	My first routine. MONDAY (Chest) 30x Push ups 30x Crunches 8x4 Flat Bench Press 8x4 Dips 8x4 Flat Dumbell Flyes TUESDAY (Back) 30x Push ups 30x Crunches 8x4 Barbell Shrug 8x4 Upright Barbell Row 8x4 Lat Pulldown WEDNESDAY (Shoulders) 30x Push ups 30x Crunches 20SECx4 Arm Circles 8x4 Arnold Dumbell Press 8x4 Military Press THURSDAY (Arms) 30x Push ups 30x Crunches 8x4 Bench Dips 8x4 Barbell Curls 8x4 Dumbell Curls FRIDAY (Cardio) 2x 40min Cardio Sessions Jogging and boxing LEGS: I wont be working them out, they feel sore enough after cardio. Plus they're quite big and remain that way even without any workouts.

01-03-2007, 02:51 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	train your legs. do less cardio. not training your legs would be rediculous. If the cardio is bothering them, do less running and more swimming, rowing, or punching. Not that it means anything, but if you arn't training you legs, i will protest to give further advice Cardio is both good and evil. As catabolic as it is, 80+% of your weightloss (fat) should come from diet. Cardio is, IMO, only a means to raise your body temp and increase fitness. When people say "i burned 700 kcals on the eliptical today," i say "way to go, you burned 200 kcals from glucose stores, 200 kcals of fat, and 300 kcals of lean mass." Is that what you want? Of course those number are highly dependent on other variables (liver glucose, whether you are aerobic or anaerobic during the cardio, and the duration). Just keep this in mind and make good decisions. Personally, when I am cutting, I do 5-10 minutes max of high intensity cardio (sprints, GPP) first thing in the morning. I like to keep is as anearobic as possible. If you want to have it aerobic, do it at night, when you are more fed. Next: legs. Why train your legs? Because they are your bodie's largest muscle group. To neglect them, would to be training 40% of your body. Does that make any sense? Of course not. Even if it is just 2 or 3 sets of leg press and RDLs. You gotta do it. Lifting you with the largest muscle group will burn the most kcals. Check this out for instance: My legs will NOT grow (size or strength) unless I eat at LEAST 500 kcals over my previous 500 kcals surplus. That is, I need to eat about 1000 kcals over maintenance on days i train my lower body to expect any sort of gains. Why? Your legs consume huge amounts of energy when you train them. Hope I helped. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

01-03-2007, 05:13 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	not. it isn't normal. The exercise choice is fair, but the rep ranges and sets are kinda off. I'm not sure whether you are unaware of the standard notation on BBing forums, but is is setsXreps. If that is how you have it written, the you have a number of 8 sets of 4, which, while intense and okay every once in a while, is not a scheme u'd want to build a routine on. 3 sets of 8, on the other hand, is one of the most generic rep/set ranges. Research some basic strength routines. Many have been posted on this forum. Surf the workout log section. Not only are there a variety of routines there, but very well executed ones as well. If you have any specific questions about a routine you are looking at, you can probably just PM the person who created the thread. They can give you more detail on the routine. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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01-03-2007, 08:43 AM	#4
IAMVIN New Member Join Date: Jan 2007 Location: Sydney, Aus Posts: 12 Recipes: 0 Rep Power: 0	Haha alright I'll train my legs on friday and then do a short amount of cardio on saturday. I cant sprint etc as I run out of breathe too easily so I'll be working on that, boxing should help too. Otherwise is my training ok?

01-03-2007, 09:56 AM	#5
IAMVIN New Member Join Date: Jan 2007 Location: Sydney, Aus Posts: 12 Recipes: 0 Rep Power: 0	Oh and as a warm up/warm down is it ok to do 5-15min on the punching bag?

01-03-2007, 10:34 AM	#6
IAMVIN New Member Join Date: Jan 2007 Location: Sydney, Aus Posts: 12 Recipes: 0 Rep Power: 0	One other thing, I've noticed that my actual weight training is over within 15-20minutes and it doesnt feel like I've done enough exercise for that day, is that normal?