Help planning work out routine

Which workout routine or program is best for your fitness goal? Post your programs here!

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hgonzalez
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Joined: Tue Feb 02, 2016 1:38 pm

Help planning work out routine

Post by hgonzalez »

I started working out last week. I have a gym membership. But i find myself lost when it comes to knowing what to do each day at the gym? I was wondering is someone could give me some ideas as to what to do each day? i will be going 5 days a week for 1 hour or two a day.

Thank you
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Boss Man
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Re: Help planning work out routine

Post by Boss Man »

Hi H Gonzalez , good to talk to you.

This should work for you.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Bent over rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks, 30 - 45 seconds

You increase the planks by 5 seconds a week until you can do around 90 seconds

You do this 3 times a week every other day

Use the second smallest dumbbells on squats, lunges, Deadlifts and bent over rows and the smallest ones on the other stuff except planks, then increase your weight every 1-2 weeks, until you're going to about 95% of failure for reps, then increase your weight based on how much stronger you get, beyond the acclimatisation period.

You can also add a couple of days of interval or HIIT for 30 minutes, so your week could look like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off
hgonzalez
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Joined: Tue Feb 02, 2016 1:38 pm

Re: Help planning work out routine

Post by hgonzalez »

Thanks for your reply.

& this would all work if ultimate goal is to lose about 15-20 pounds and tone?

I am 5' and I weigh 155 pounds-female...

How long should I do cardio? Is there a difference between the elliptical-stepper-treadmill.. Which one is better?

Thanks again
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Boss Man
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Re: Help planning work out routine

Post by Boss Man »

I'm not sure which machine is better as I don't really use them, but for Cardio interval around 2-3 times a week should suffice. You could add cardio into your weights routine system like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

If you wanted to do a third session, do it after weights workout and do it on an exercise bike. as upright cardio load bears on the legs and that might affect the recovery of legs after you've worked them, as it's added taxation and energy use.
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