Help a newbie design a Workout Routine with the Following Equiptment

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netvampire

0
Hey there,
I just recently got a hold of a bunch of fitness equiptment.... I am 19, 130lbs, and horribly out of shape. .. I use to be able to eat all I want and not gain weight but i've noticed that's changed since i put on 10lbs in the last 4 months. I was hoping I can build up my muscles and lose the fat, even though i'm still pretty skinny. My main goal is body building. I want to lift more, and sculpt my body. Cardio is a must becasue I can only run for a few minutes until the heavy breathing comes on. T

I also have 2- 20lbs dumbbells
2- 5lbs dumbbells
100lbs Assortable weights for the weight bench ...

I am not sure what kind of routine i should start with given the equiptment i have to work with . Any suggestions would be appreciated. Thank You
 
As a beginner you could start out like this:

Sunday: Rest
Monday: Legs (squats, leg extensions, 1 legged-curls, calf raises)
Tuesday: Run/walk for 40 minutes
Wednesday: Push day (bench, flyes, military press, abs)
Thursday: Run/walk for 40 minutes
Friday: Pull day (Lat pulldown, bentover dummbell rows, traps, deadlift)
Saturday: Run/walk for 40 minutes

Try and do 3 sets of each exercise with between 6 and 12 reps. Once you can do more than 12 reps, increase the weight 10%.

Soon (if not now) you will need more weight for squats and calves.

When you do the run/walk, set the treadmill on incline 2 (to be more like the street). And, start out by walking for 2-4 minutes, then jogging for 1-2 minutes. Each week adjust your run/walk ratio a little until you end out running for ~6 minutes and wlaking for 1 minute. Buy Jeff Galloway's book on running to find out detailed information on how to do this... Or, just do it.

Before your workouts (weights and running) it is imparative to warm-up properly. On weight day, do a warm-up set of 15 reps at a lower than workout weight amount. On running day, walk for .25 miles (~ 5 minutes) before starting your jog/walk routine. After running, cool down with .25 miles (~5 minutes) of walking. After all workouts, finish with some stretching. Stretch large muscle groups for 20-40 seconds each. Never bounce your stretches and don't stretch to the point of pain.

After 4 weeks of this routine, take off a week from EVERYTHING to allow your tendons and ligaments to catch up. Then, start-up again with the same routine. Do it for 2 more months before thinking about switching up to an intermediate routine.

I guarantee you that you will see some nice results by the time you finish the first 4 weeks!

Post your progress and let us know how you are doing. Also, stop in for additional advice and support!

-Rip
 
wow thanks for the advice, i think i will definately incorporate this routing, but i would like more days of working out my upper body. I like your idea for running, I heard to increase endurance it does not matter how fast you run, but just that you keep going for an extended amount of time. After I do use the treadmill for say 40minutes, is it wise to start working out my upper body after, or should i leave it and call it a day. What do you think?

Also, i am up for gaining extreme endurance, but i really don't care about my leg muscles. Should i still do squats and calves to build them up.
 
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Do the squats... They will burn more fat than anything. Plus they are an excellent conditioning exercise!

Since you aree just starting out, only hit each mmuscle group once per week. You will see nice gains on this routine. Patience is the key. No need to burn out by overtraining (there will be plenty of time for that later).

The biggest key is to decide on the outcome you want, and then set some REALISTIC goals. Follow these goals to success!

Good luck,
Rip
 
I just noticed the link with a workout...

That is a decent "intermediate" workout. Don't start out to fast. It is key here to start easy. Your body will grow, strengthen and gain endurance from the workout I listed. It is a common misconception that you need to hit muscle groups 2 or even 3 times per week. As a beginner, this is actually detremental. Take it easy and enjoy yourself.

The best advice I can give you is to decide on a plan and STICK WITH IT!

:)

-Rip
 
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