I'm pretty new to working out, but here's plan:
5-10 minutes stretching
Cardio -
5 minutes walking
10 minutes running
(repeat, then end with 5 minutes walking)
Weights -
Day 1 - Triceps/Chest
Day 2 - Biceps/Back/Shoulders
Day 3 - Legs
(rest days in between)
2 sets of 12 reps - about 7 different exercises each day
Abs all 3 days (Ab Ripper)
At the moment, I don't have time to get into the gym more than 3x per week. I can spend about 30 minutes on rest days doing something else (walking, golfing, skating, etc)
Main questions I have:
1) Is it better to do weights first? If so, should I at least warm up with about 5 minutes of cardio or skip cardio all together?
2) Is it better to split 3 workouts into different body sections for each day or to end up working entire body each day?
3) I would like to incorporate the stair climber into routine - where should I add that in?
Basic Workout Plan
Moderators: Boss Man, cassiegose
1 - do warm up, wts then cardio
2 - train full body each day w/ 12 exercise per muscle in circuits so do 1 set of each exercise, rest 1 - 2mins then repeat another 2 - 3 cycles...this may be hard in a gym with equipment availability but you could split into 2 circuits if needed
3 - stair cliber would be in the cardio portion of your workout.. the way for cardio you need to do it as hard as you can or at least work up to it
um, ab ripper??? get rid of this i think
2 - train full body each day w/ 12 exercise per muscle in circuits so do 1 set of each exercise, rest 1 - 2mins then repeat another 2 - 3 cycles...this may be hard in a gym with equipment availability but you could split into 2 circuits if needed
3 - stair cliber would be in the cardio portion of your workout.. the way for cardio you need to do it as hard as you can or at least work up to it
um, ab ripper??? get rid of this i think
Took your advice today - started with weights and then did one set per muscle and did 2 circuits. Here's how it went down:
Stretch
Warm-up: 2 min walk, 3 min run, 2 min walk
One set of 12 reps for each of these muscles: chest, triceps, back, biceps, quads, calves, inner thighs, abs
Then repeat
Cardio: 2 min walk, 5 min run, 3 min walk, 5 min stairclimber, 5 min walk
Didn't do quite as much cardio as I wanted to but heart rate was already up and I was getting tired after the weights!
Making a protein shake now. Cheers!
Stretch
Warm-up: 2 min walk, 3 min run, 2 min walk
One set of 12 reps for each of these muscles: chest, triceps, back, biceps, quads, calves, inner thighs, abs
Then repeat
Cardio: 2 min walk, 5 min run, 3 min walk, 5 min stairclimber, 5 min walk
Didn't do quite as much cardio as I wanted to but heart rate was already up and I was getting tired after the weights!
Making a protein shake now. Cheers!
Good go at it! Keep it up.
Personally, I would warm up for 5-10 min at a moderate pace on a cardio machine before stretching! Ever tried to stretch cold taffy - snap, now think of your muscles. Ouch!
so 5-10 minutes warm-up
about 10 minutes light stretch if you want
weights
cardio
cool down and stretch very well!!!
You will gain the most results from stretching after you complete your workouts as the muscles are fully warmed up and able to handle this type of exertion. So if you wish to stop stretching before the weights you will be fine, but definately stretch after your workout.
Oh, don't worry about not doing as much cardio as you wanted, weights in a circuit style program is supposed to elevate your heart rate and will make any cardio after more difficult. Keep it up, you did well.
As for the weights, I would guess you are using the machines and not the free weights?
Personally, I would warm up for 5-10 min at a moderate pace on a cardio machine before stretching! Ever tried to stretch cold taffy - snap, now think of your muscles. Ouch!
so 5-10 minutes warm-up
about 10 minutes light stretch if you want
weights
cardio
cool down and stretch very well!!!
You will gain the most results from stretching after you complete your workouts as the muscles are fully warmed up and able to handle this type of exertion. So if you wish to stop stretching before the weights you will be fine, but definately stretch after your workout.
Oh, don't worry about not doing as much cardio as you wanted, weights in a circuit style program is supposed to elevate your heart rate and will make any cardio after more difficult. Keep it up, you did well.
As for the weights, I would guess you are using the machines and not the free weights?
Free weights are better in a lot of cases, but some Machines are okay, like Cable Rows for example, but Free weight is often a lot better.
Let's face it Weighted Abs machines are rubbish, and tehre are so many variations of Bicep Exercise to use, (it IS the most flexible muscle to train), that using a Bicep machine is just criminal.
Let's face it Weighted Abs machines are rubbish, and tehre are so many variations of Bicep Exercise to use, (it IS the most flexible muscle to train), that using a Bicep machine is just criminal.
tastefully said Bossman! 
Free weights are free of restrictions, free range of motion and allows your body more freedom to adapt! If you look up the body parts each machine you work on focusses on in you tube, you can find all sorts of exercises in freeweights or ask the trainers or regulars in the gym.
Don't be afraid of them, they offer so many more benifits than machines!
Cheers
Free weights are free of restrictions, free range of motion and allows your body more freedom to adapt! If you look up the body parts each machine you work on focusses on in you tube, you can find all sorts of exercises in freeweights or ask the trainers or regulars in the gym.
Don't be afraid of them, they offer so many more benifits than machines!
Cheers