Help Setting up an exercise program.

R

reservoir

New member
I have been working out pretty solid the last 2 weeks, just loosening up my muscles and getting warmed up. The exercises I have been doing are as follows:

Day1:
DB Benchpress 10 reps followed by barbell benchpress 10 reps (3 sets)
Bent over rows 10 reps (3 sets)
Squats 10 reps (3 sets)
Elliptical 5 min warm up then 3, 20 second HIIT sprints and 5 minute cool down. This ends up being about 1 mile.

Day2:
Elliptical 45 minutes about 3.1 miles.


I would really like to make a 2 day program. And i would like to goto the gym saturday - thursday taking friday off (hard day for me to get there). The ultimate goal is to lose 50lbs. Any help is greatly appreciated.
 
I think you would be better off with a 2 day split of weight training and either do cardio on off days or after the lifting. With that split there will be weeks where you are only lifting 1x per week. If I am understanding it right.
 
Mabye i wasn't super clear. When i said Saturday - Thrusday i meant 6 days. I want to workout everyday except Friday.
 
Sorry, i guess i was a little vague when i said i just wanted to lose 50lbs. I'm 24yrs 230lbs male and my goal is to get back to my old ice hockey weight of 180's. I have worked out a good bit in my life and i am familiar with many exercises. Although i should state that i am unable to preform and over the head movements with freeweights due to my shoulder (i dislocated it many times and had the surgery, but it gets sore doing over head press etc)
 
Why reinvent the wheel? Google "westside skinny part iii" Or click for the pdf version.

And yes, we know, you're not skinny. Doesn't matter. And as Steve said, DETAILED stats please. Everything you know about who you are, what you want, what you've tried, and what you're trying would not be too much.

As far as losing fat, that's a calories in vs. calories out game. I can refer you to some pretty technical articles on that, but there are also the stickies here. It's not at all complicated. Which is not to say easy, just not complicated. ;)
 
Okay...

And you are looking for suggestions on how to make your current weight lifting routine a two-day-per-week routine?

I would do something like this:

Saturday - cardio
Sunday - weights
Monday - cardio
Tuesday - cardio
Wednesday - weights
Thursday - cardio

With weights, I'd definitely switch up what you're doing now. It's not balanced. Double the pressing as opposed to pulling, which is quite common. People love to 'blast the pecs.' Problem is, most people need more rowing, if anything. So balance that out.

I'd much sooner see you do something like this:

Day 1:

Squats 3x10
BB Rows 3x10
DB Bench 3x10
Arms
Core

Day 2:

Deadlifts or Romanian Deadlifts
BB Bench
DB or Cable Rows
Arms
Core

With regards to the cardio, ditch the cardio at the end of the weights routine. It's just too much while dieting, especially considering you're doing HIIT. Recoverability while dieting is reduced. With that in mind, it's imperative to be economical in your application of intense exercise. Our bodies respond to HIIT similarly to weights.

Considering you want to train 6 days out of the week, 2 days of weights and 4 days of cardio should be more than enough. If it's not, something is wacky with your nutrition... not your exercise plan.

Keeping with the cardio front... mix it up if you'd like. One day of HIIT is fine. On another day you might want some steady state, moderate intensity stuff. You can throw some circuit training or complex training with weights in there if you'd like... I don't know if you get bored with cardio or not. Be creative.

If you feel the need to do HIIT, I'd probably break it up a bit differently than what I outlined above... something like:

Saturday - cardio
Sunday - weight
Monday - cardio
Tuesday - hiit
Wednesday - cardio
Thursday - weights

Space out the high intensity, CNS-dominant stuff to allow for better recovery.

None of this is written in stone, of course. For instance, I'd probably, once you're acclimated to the weights again, mix up my rep ranges a bit. I'd have a 12 rep day and a 6 rep day... or something like that. But again, it's not written in stone.
 
thanks steve that advice is something i will certainly put into effect. When you say Cardio what would your suggestion of cardio be in time or miles? I really only like the elliptical, as i don't like sitting on the bike and i my knee doesn't like the treadmill so much. On those cardio days should i be focusing on like 4 miles or 1 hr or a targeted heart rate over time etc? Once i get my full program ironed out i would love to ask you some basic nutritional questions about the foods i eat, making sure that its proper for what i'm trying to accomplish
 
I wouldn't go nuts with worrying about the cardio. 20-40 minutes will suffice and you want it to be of the intensity that leaves you feeling it without destroying you. Ya know, like you'd be able to talk to the person next to you and they'd be able to understand the words coming out of your mouth.

As your conditioning improves, so will your ability to exert more energy within the above confines.... so in a way it self regulates.

You know where to find me.
 
As for the nutrition stuff. I've been making sure i eat something within the first 45 minutes of being awake (i wake up at 8am). This is usually 1 of two things, a bowl of whole grain cheerios in milk, or this package of "to-go" cereal that is whole grain, pretty much like a cheerio with 90 calories (i'll get the name tonight if its important). Usually around 12:30 i'll run to wendy's and grab a small chilli. I've read a few articles saying that the chilli bean is good at boost metabolism, and the small chilli is only 165calories. My next meal is normally around 4:30 which is a can of chunk light tuna on wheat bread with mustard and a fat free yogurt. Aroud 8-8:30 after my workout i have a protein shake GNC Properformance Whey and 8oz milk i have a pb&j on wheat. Does this seem like i am eating enough, and enough of the right types of foods?
 
It seems lacking, to say the least. In calories and important nutrients.



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I have hit up this program from my dad for the past couple weeks and I am seeing instant results along with daily protein shakes.

It is a simple 2 day alternating weight lifting program.

1)
Flat bench bar
incline bench bar
reverse incline bench bar
flat bench DBs
incline bench DBs
reverse incline Bench DBs
flys
shoulder press
shoulder hammers
lats wide
lats curl
60 situps incline
60 situps raise
15 pushups diamond
15 pushups regular

2)
leg press regular
leg press wide
leg press in
3xquads/leg curls
3xhamstring machine
3xhip abductors out
3xhip abductors in
reverse situp (back)
bicep curl bar
bicep curl preacher
bicep curl DBs
bicep curl isolated
triceps dip
triceps DBs
triceps pulldown
2xforearms bar
60 situps incline
60 situps raise
15 pushups diamond
15 pushups regular

alternate 1 and 2 every day and do 10 repetitions for each exercise and I am willing to guarantee you start seeing results in 1 week. IMPORTANT: log all your weights in a little moleskin book with a handy pen and increase weight after a couple days if comfortable/

Good Luck and hope this helps!
 
weightlosspro said:
I have hit up this program from my dad for the past couple weeks and I am seeing instant results along with daily protein shakes.

It is a simple 2 day alternating weight lifting program.

1)
Flat bench bar
incline bench bar
reverse incline bench bar
flat bench DBs
incline bench DBs
reverse incline Bench DBs
flys
shoulder press
shoulder hammers
lats wide
lats curl
60 situps incline
60 situps raise
15 pushups diamond
15 pushups regular

2)
leg press regular
leg press wide
leg press in
3xquads/leg curls
3xhamstring machine
3xhip abductors out
3xhip abductors in
reverse situp (back)
bicep curl bar
bicep curl preacher
bicep curl DBs
bicep curl isolated
triceps dip
triceps DBs
triceps pulldown
2xforearms bar
60 situps incline
60 situps raise
15 pushups diamond
15 pushups regular

alternate 1 and 2 every day and do 10 repetitions for each exercise and I am willing to guarantee you start seeing results in 1 week. IMPORTANT: log all your weights in a little moleskin book with a handy pen and increase weight after a couple days if comfortable/

Good Luck and hope this helps!
Click to expand...

Blastin that shit from all angles huh bro?
 
Thanks for the suggestion. I personally think i will stick with steves advice because of his awesome reputation around here. from lurking around and reading he always seems to know what he is talking about and gives great advice.
 
Oh, don't be fooled....

I don't always know what I'm talking about!

:p

Thanks for the kind words, appreciate them.
 
I am almost done my 2nd week of the program and I am currently down 7lbs. The program i settled on is below:

Saturday: 1 hr elliptical (ends up around 4.15 miles)
Sunday: Weights
BB Bench Press 3x10
BB Inclice Press 3x10
Squats 3x10
Bent over row 3x10
DB Bicep curl 3x10
lateral raises 3x10
Tricep pushdown 3x10
Crunches 5x20

Monday: 1 hr elliptical
Tuesday: HIIT 20 minute total, includes 5 20 second sprints
Wednesday: 1 hr elliptical
Thursday: Weights
DB Bench Press 3x10
DB incline press 3x10
Deadlift 3x10
cable rows 3x10
DB Hammer curl 3x10
Shoulder Press 3x10
Reverse Tricep pushdown 3x10

Friday: Off



Thanks steve!
 
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