Hey as some of you already know from my posts yesterday, I can't workout for awhile because of achilles tendonitis. But, I would like to oask advice in a change in my workout routine, for when I'm better and start working out again. Basically, 3 months ago I started working out, and did ROUTINE A, shown below. I think it was far too strenuous - I was overworking myself. I got pretty sick and tired going to the gym, and wasn't really satisfied with my results. Then, 3 weeks ago I went on vacation, and while the hotel I was staying in had a fitness room, and I was doing my regular cardio, (be it swimming or the regular treadmill like back home), I definitelty WASN'T doing as much weight training as I had done back home. The funny part was that I think my muscles GREW while I was on vacation, and this leads me to believe I definitely was overtraining back home and that's why I wasn't seeing significant gains. This also makes me happy because I was getting very discouraged and frustrated with mys results back home - I almost gave up. So when I got back, a week agoo, I've been thinking of switching to ROUTINE B, shown below also. Can you please give me expert advice on these routines, which is more preferable and advice to change annything? I am a 165 pound male, 6 feet, eating around 2000-2100 calories daily. I get plenty of protein but should probaby get more. I am aiming for ABS and CHEST development. THANKS A MIL
ROUTINE A
SUN - 45 minutes cardio, for the BACK - LAT PULLDOWN 12 reps/5 sets, (don't know what it's called, the machine where you sit with your chest against the cushion and pull the handles forward, has 3 different grips so it targets 3 different back muscles) 11 reps per grip/3 sets, (also don't know what it's called, macine where you sit with your feet propped up on a pad in front of you and pull the bar toward your chest while your sitting) 12 reps/5 sets, CHIN ASSISTS 12 reps/3 sets, (don't know name of machine AGAIN, the one where you sit, and pull down with two separate handles, until the handles reach your chin area) 12 reps/5 sets. . . . . Now on SUN I also trained my ARMS - BICEP CURL 13 reps/4 sets, TRICEP PUSHDOWN 13 reps/4 sets, and SHOULDER PRESS 13 reps/5 sets.
MON - 40 minutes cardio, for the CHEST - lifting the bar with weights on it 12 reps/4-5 sets, ISOLATERAL CHEST PRESS 12 reps/5 sets, CHEST PRESS 12 reps/5 sets, PECTORAL FLY MACHINE 12 reps/5 sets, DIP ASSIST 12 reps/3 sets. Also trained the LEGS - LEG CURL (ham strings) 12 reps/5 sets, LEG EXTENSION (quadriceps) 12 reps/5 sets, CALF MACHHINE 20 reps/2 or 3 sets, LEG SLED (feet propped up, using quads to push off with weight added) 15 reps/5 sets, SQUATS (rarely do them, but when I do,) 15 reps/4 sets....For ABS - 50 weighted crunches on lower abs, 50 weighted crunches on upper abs, 50 regular crunches for lower abs, 50 regular crunches for upper abs. 50 bicycle style crunches, 50 crunches on EACH side (total of 100) for the OBLIQUES.... WHEW!
WED - Same as SUN, except with monday's AB exercises as well.
FRI - Same as MON
ROUTINE B
SUN- All of the above LEG exercises, with cardio and ABs as well.
MON - All of the above ARM and SHOULDER exercises, with cardio and Abs as well
WED - All of the above CHEST exercises, but with cardio and abs as well.
FRI - All of the above BACK exercises, but with cardio and abs as well.
BASICALLY, only training each muscle group 1x instead of 2x a week, and not doing more than one muscle group in a single session....Please advice is needed, if you have the patience! THANKS A LOT
ROUTINE A
SUN - 45 minutes cardio, for the BACK - LAT PULLDOWN 12 reps/5 sets, (don't know what it's called, the machine where you sit with your chest against the cushion and pull the handles forward, has 3 different grips so it targets 3 different back muscles) 11 reps per grip/3 sets, (also don't know what it's called, macine where you sit with your feet propped up on a pad in front of you and pull the bar toward your chest while your sitting) 12 reps/5 sets, CHIN ASSISTS 12 reps/3 sets, (don't know name of machine AGAIN, the one where you sit, and pull down with two separate handles, until the handles reach your chin area) 12 reps/5 sets. . . . . Now on SUN I also trained my ARMS - BICEP CURL 13 reps/4 sets, TRICEP PUSHDOWN 13 reps/4 sets, and SHOULDER PRESS 13 reps/5 sets.
MON - 40 minutes cardio, for the CHEST - lifting the bar with weights on it 12 reps/4-5 sets, ISOLATERAL CHEST PRESS 12 reps/5 sets, CHEST PRESS 12 reps/5 sets, PECTORAL FLY MACHINE 12 reps/5 sets, DIP ASSIST 12 reps/3 sets. Also trained the LEGS - LEG CURL (ham strings) 12 reps/5 sets, LEG EXTENSION (quadriceps) 12 reps/5 sets, CALF MACHHINE 20 reps/2 or 3 sets, LEG SLED (feet propped up, using quads to push off with weight added) 15 reps/5 sets, SQUATS (rarely do them, but when I do,) 15 reps/4 sets....For ABS - 50 weighted crunches on lower abs, 50 weighted crunches on upper abs, 50 regular crunches for lower abs, 50 regular crunches for upper abs. 50 bicycle style crunches, 50 crunches on EACH side (total of 100) for the OBLIQUES.... WHEW!
WED - Same as SUN, except with monday's AB exercises as well.
FRI - Same as MON
ROUTINE B
SUN- All of the above LEG exercises, with cardio and ABs as well.
MON - All of the above ARM and SHOULDER exercises, with cardio and Abs as well
WED - All of the above CHEST exercises, but with cardio and abs as well.
FRI - All of the above BACK exercises, but with cardio and abs as well.
BASICALLY, only training each muscle group 1x instead of 2x a week, and not doing more than one muscle group in a single session....Please advice is needed, if you have the patience! THANKS A LOT
