Ok I need some help on getting a set weight lifting routine. I am a 20 yr old college student who has gotten out of shape. I have worked out sporadically and played intrmaurals but over the summer not much happened. In high school I was 125 lbs and in great shape playing sports. I am now 5'9 and anywhere from 140-150 lbs prob closer to 140. I like the weight I am but I know muscle mass weighs more so I don't mind gaining weight, just as long as its not fat (the reason I am asking for help) I would like to just get some definition and a schedule. I will be doing cardio every day of some sort. Any tips or suggestions would be greatly appreciated.
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Help with a figuring out a routine
- Thread starter maximus429
- Start date
I have access to a gym that has free weights and machines. Everything is there except they don't allow dead lift or power cleans. I have access to the gym everyday but Sunday.
no deadlifts? are squats allowed at least? I can understand why they don't allow power cleans...but deadlifts?
definitely stick to free weights, and compound moves: chest presses, shoulder presses, rows, squats, lunges, deadlifts (or at least stiff leg deadlifts with dumbbells).
do your weights before cardio.
I'd start off the first month with 2-3 full body workouts per week. after 4-6 weeks you might be ready to go to upper body/lower body splits. on week 1 do upper/lower/upper (like M, W, F) then the next week go lower/upper/lower...so you don't train again before you're fully recovered.
definitely stick to free weights, and compound moves: chest presses, shoulder presses, rows, squats, lunges, deadlifts (or at least stiff leg deadlifts with dumbbells).
do your weights before cardio.
I'd start off the first month with 2-3 full body workouts per week. after 4-6 weeks you might be ready to go to upper body/lower body splits. on week 1 do upper/lower/upper (like M, W, F) then the next week go lower/upper/lower...so you don't train again before you're fully recovered.
They don't allow either because it is an upstairs weight room. They do have squat racks. They don't really want the dead lift bar to fall through the floor. Thanks for the help.