Richard Posted December 22, 2007 Share Posted December 22, 2007 Yo, I want to get back to having a routine. When I was at university, I'd go to the gym on average about 5 times a week, and had set things I'd do to target body parts. Now I want to get back into a routine like that, see what you losers think. My target is mainly to lose fat, but also tone up. Monday:30 minutes cardio200 squats (in total)200 calf raises (in total)100 side leg raises with each leg (so 200 in total) Tuesday:30 minutes cardio200 ab crunches (total)100 leg raises (total) Wednesday:30 minutes cardio50 chin-ups (in total)Bicep curls 10, 8, 6Hammer curls 10, 8, 6 Thursday:30 minutes cardio200 ab crunches (total)100 leg raises (total) Friday:30 minutes cardio200 pushups (in total)lateral shoulder raises: 10, 8, 6front shoulder raises: 10, 8, 6dumbbell shoulder press: 10, 8, 6 Saturday & Sunday:Sit on my ass Link to comment Share on other sites More sharing options...
cubby2112 Posted December 22, 2007 Share Posted December 22, 2007 Are you trying to focus extensively on bodyweight exercises? I would throw in some dips. Link to comment Share on other sites More sharing options...
Zack Posted December 22, 2007 Share Posted December 22, 2007 If you want to do it 5 days a week, it leaves things pretty open. If you plan on running a few days a week, hitting your legs hard one day probably won't be a good plan due to recovery time. M Cardio + Chest/Tris T Cardio + Back/Bis W Cardio + Shoulders T Cardio + Abs ? F Cardio + Legs I'd leave the legs for friday, squats take a lot out of you. Doing that on monday would leave your legs no time to rest before more cardio. That way you could recover over the weekend with the legs, if you're just wanting to tone shouldn't have to hammer the legs too hard, the weekend would likely be adequate to recover. Link to comment Share on other sites More sharing options...
Richard Posted December 22, 2007 Author Share Posted December 22, 2007 Thanks Captain Zack. Yeah that makes sense putting legz on Friday Are you trying to focus extensively on bodyweight exercises? I would throw in some dips. Yeah I want to focus a lot on bodyweight. Where should dips go in? With chest exercises? Link to comment Share on other sites More sharing options...
Zack Posted December 22, 2007 Share Posted December 22, 2007 Thanks Captain Zack. Yeah that makes sense putting legz on Friday Are you trying to focus extensively on bodyweight exercises? I would throw in some dips. Yeah I want to focus a lot on bodyweight. Where should dips go in? With chest exercises? Chest/Triceps. Link to comment Share on other sites More sharing options...
cubby2112 Posted December 22, 2007 Share Posted December 22, 2007 Yep, like Zack said. If you keep your elbows into your sides and try to keep your body vertical, you will hit the triceps harder. If you let your arms go wider and sort of lean your chest horizontally, you will hit your chest more. Triceps version: http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html Chest version: http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html Link to comment Share on other sites More sharing options...
Richard Posted December 22, 2007 Author Share Posted December 22, 2007 Cool thanks dude. Okay do you guys think it's a good idea to have a day just for shoulders? In that day should I do press, shrugs, front raises and side raises? Previously I had combined it with chest, but I could do them on their own I guess. Link to comment Share on other sites More sharing options...
Daywalker Posted December 22, 2007 Share Posted December 22, 2007 Didn't read what the other losers think, but i think this: - Looks like an okayish fitness routine.- Do strengthening exercises first, then cardio.- Do only one curling exercise.- Drop the front raises, and preferably the lateral raises, too.- Add something for the lower back.- Why do you not stick to the total rep idea for curls and overhead presses as well? Makes much more sense to me.- Make sure you progress by slowly increasing resistance or volume over time. Link to comment Share on other sites More sharing options...
Richard Posted December 22, 2007 Author Share Posted December 22, 2007 Cool, thanks. What can I do for my lower back? The reason I have different aims when using weights, is because I let the reps decide how much weight I am lifting. With the other exercises, it's just bodyweight. If I was to do the same with the weights, I wouldn't know what weight to lift for that many times, if you see what I mean. Do you think it's better to set a target and work from there, and see how easy it is to complete? Link to comment Share on other sites More sharing options...
Zack Posted December 22, 2007 Share Posted December 22, 2007 Cool, thanks. What can I do for my lower back? Deadlifts are the best. I do them on leg days just because it also works legs. If you don't want to do those, you can do reverse situps..hyperextensions I suppose they are called. Link to comment Share on other sites More sharing options...
Richard Posted December 23, 2007 Author Share Posted December 23, 2007 Cool, thanks. What can I do for my lower back? Deadlifts are the best. I do them on leg days just because it also works legs. If you don't want to do those, you can do reverse situps..hyperextensions I suppose they are called. What do you mean about the reverse situp? Do you mean laying flat on the ground, face down, and lifting your head and shoulders up, or do you mean the thing where you hook your ankles in and have to lift your whole upperbody? I used to do those at the gym, but don't have access to that piece of apparatus at home Link to comment Share on other sites More sharing options...
VeganDude Posted December 23, 2007 Share Posted December 23, 2007 Second one.I'm sure when you use your imagination you can find something to replace that piece of apparatus. I use a wall and a small sofa lol. Works fine.Stand with your back facing the wall and sofa(backside) infront of you. Use the wall to block your feet and use the backside of the sofa to support your hip region.(mind your crotch!) Start!U can do them weighted by holding a weight behind your head. Link to comment Share on other sites More sharing options...
Aaron Posted December 23, 2007 Share Posted December 23, 2007 - Drop the front raises, and preferably the lateral raises, too. Why's that? Richard - my only advice is to get something that works for you that you'll actually do. The only workout I've ever seen people be successful with are the ones that keep them going to the gym. Everything else just looks good on paper but doesn't do much in the long run. I hope what you come up with from this post works Link to comment Share on other sites More sharing options...
Richard Posted December 23, 2007 Author Share Posted December 23, 2007 Richard - my only advice is to get something that works for you that you'll actually do. The only workout I've ever seen people be successful with are the ones that keep them going to the gym. Everything else just looks good on paper but doesn't do much in the long run. I hope what you come up with from this post works Yeah exactly. I am doing this at home, not at the gym. I imagine I can physically stick to this routine, but I wanted to know what people think of the exercises, if they're optimum, or if I could replace some with others to get the most out of my workouts. Vegandude, could you give me a bit more detail about that sofa idea? To me it sounds like your legs would be vertical behind the sofa, but your legs are meant to be horizontal aren't they? Link to comment Share on other sites More sharing options...
LongTimeVegan Posted December 23, 2007 Share Posted December 23, 2007 Stiff-Legged Deadlifts or Good-Mornings might be something to try for your back. You wouldn't need a sofa or a wall, just some DBs or a BB. An added bonus with the Stiff-Legged Deadlifts is that you can also get a nice hamstring contraction if you focus on that. -Chris Link to comment Share on other sites More sharing options...
VeganDude Posted December 23, 2007 Share Posted December 23, 2007 The machine I used in the gym I was at once(lol) had your legs on a 45° angle. So I place the soles of my feet against the wall and lean over on the sofa.It's exactly the same position as on that machine. Link to comment Share on other sites More sharing options...
Richard Posted December 23, 2007 Author Share Posted December 23, 2007 ah so there is a slight gap between the sofa and the wall, I see. I had thought you meant that it's like wall->you->sofa with no gaps Link to comment Share on other sites More sharing options...
Richard Posted December 24, 2007 Author Share Posted December 24, 2007 I've been doing dips today. They are a m*therfucker! I managed a set of 8, the rest of the sets have been less, but I am going to aim for 50 total to start with. So today has been chest and tris. I might do some behind the head raisey things with dumbbells whatever they are called, and then the cardio, as well as the pushups I've done. It's been pretty shimple so far. Link to comment Share on other sites More sharing options...
Tasha Posted December 24, 2007 Share Posted December 24, 2007 I've been doing dips today. They are a m*therfucker! I managed a set of 8, the rest of the sets have been less, but I am going to aim for 50 total to start with. So today has been chest and tris. I might do some behind the head raisey things with dumbbells whatever they are called, and then the cardio, as well as the pushups I've done. It's been pretty shimple so far. Awesome Work Richard. They'll get easier as you keep being consistent with your training! Which you won't have a problem with anyway Link to comment Share on other sites More sharing options...
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