7 Day Workout Routine

C

compute818

0
I was thinking sort of like this.

Day 1: Bicpts (+ 30min Cardio)
Day 2: Legs (+ 30min Cardio)
Day 3: Tricepts (+ 30min Cardio)
Day 4: Abs (+ 30min Cardio)
Day 5: Chest (+ 30min Cardio)
Day 6: Back (+ 30min Cardio)
Day 7: Forarms (+ 30min Cardio)

Basicly I was thinking about working 1 Muscel group every day. Also everyday I was thinking of doing about 30 minuites of cardio. Like running or stationar bikes.

I'm 15. 5.11" and 160 pounds. I'm kind of chubby my goals are to relly cut out the fat and build muscel and tone up.

What do u guys think? would this be affective?

Thanks!
 
So basicly by full body 3-4x u mean. work out 3 or 4 times a week. and hit ever Muscel group each day?

So like work out every other day?
 
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So simply put. The best thing for me to do is

Full Body Workout sessions. Work out every other day.

one last question:

Should i do high reps and low weights
or
High weights and low reps?


also do u think ill see any noticable results within about 2 or 3 weeks?

Thanks a lot for ur help Sara :)
 
compute818 said:
So simply put. The best thing for me to do is

Full Body Workout sessions. Work out every other day.

one last question:

Should i do high reps and low weights
or
High weights and low reps?


also do u think ill see any noticable results within about 2 or 3 weeks?

Thanks a lot for ur help Sara :)
Click to expand...

2-3 weeks i doubt it.

Use both higher reps and lower ones. I would use 5-15 reps in your situation and a set/rep volume of 24-36 reps per excercise/major muscle group.

eg.
5x5, 4x6, 3x8, 3x10, 3x12, 2x15 etc Use a lower rep range for your first session of the week and then add at least 3 reps each session.

eg.
Monday - 5x5
Wedesday - 3x8
Friday - 3x12
 
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You wont see a huge difference but in 3 weeks if you are a beginner I think you should be able to see some difference, and you will definitely feel a difference. Just stick with it for 8 weeks and you will see some good results if you are consistent. Make sure your muscles get at least 48 hours rest between workouts.
 
newf said:
2-3 weeks i doubt it.

Use both higher reps and lower ones. I would use 5-15 reps in your situation and a set/rep volume of 24-36 reps per excercise/major muscle group.

eg.
5x5, 4x6, 3x8, 3x10, 3x12, 2x15 etc Use a lower rep range for your first session of the week and then add at least 3 reps each session.

eg.
Monday - 5x5
Wedesday - 3x8
Friday - 3x12
Click to expand...

Aright so basicly

Day 1: 5 sets, 5 reps per set
Day 2: 3 sets, 8 reps per set
Day 3: 3 sets, 12 reps per set

then after day 3 would I go back to day 1s 5x5 thing and build up again like that?

Also like how many exercises should I do per muscel group.

I went the other day I basicly did this for every machine/exercise. I did about 3 diffrent things for each muscel group.
set 1: 15 reps
set 2: 15 reps
set 3: 12 reps
set 4: 10 reps

Thanks for all the help guys.
 
You only need to do 1 basic compound exercise per body part. Pick one from each group:
Quads: squat/lunge/stepup
Rear Chain/Hamstrings: deadlift/SL deadlift/RDL/power clean
Chest: benchpress (barbell, dumbell, flat, incline, decline)
Back: bent row (dumbell,barbell)/pullup
Shoulders: military press/behind the neck press/dumbell press (seated, standing)
Those are the basics. You might also want to do these optionally:
Triceps: dips/close grip bench press/tricep extensions
Biceps: chins/curls
 
compute818 said:
Aright so basicly

Day 1: 5 sets, 5 reps per set
Day 2: 3 sets, 8 reps per set
Day 3: 3 sets, 12 reps per set

then after day 3 would I go back to day 1s 5x5 thing and build up again like that?

Also like how many exercises should I do per muscel group.

I went the other day I basicly did this for every machine/exercise. I did about 3 diffrent things for each muscel group.
set 1: 15 reps
set 2: 15 reps
set 3: 12 reps
set 4: 10 reps

Thanks for all the help guys.
Click to expand...

Yes that should be effective for 6 weeks before you should change things up.
 
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