My WorkOut Routine

K

KeYz666

0
First of all I would like to mention I am fairly new to weight training. I have been working out on and off for the past three years, usually 45 minutes in the gym every other day and a few hour long bike rides a week. Recently I have been taking this more seriously and would like to have an efficient routine that covers all bases.

A little about myself, I am 6'2" and around 200 pounds. I consider myself in decent shape however I would like to lose probably around 15 or so extra pounds of fat. I would like to stay at the weight I am but replace it with muscle. My target region would have to be my abs and love handles, they are always the hardest to tone up for me... I am probably not alone here. I have a good ab routine, but I can use advice on back, shoulder, chest, and maybe arms too.

So here is my routine, forgive me for not using the right terms, some exercises I don't know the real names so I make them up, I'll describe them so you know what I'm talking about. This is my arm routine, I'm happy with it, but here it is anyways for criticism.

Arms:
ISOLATED CURLS-Placing elbow to the inside of your thigh and curl a dumbbell. I do 3 sets of 10, 40 pounds on each arm.
ALTERNATING-GRIP HAMMER CURL-This I got from Mens Health, wieghts at sides, palms facing you, bring thumb to shoulder, lower, twist wrist to face behind you at rest, curl. Repeat. I do this 3 sets of 10, 25 pounds for each arm.
PAUSE REVERSE CURL-Palms facing behind you, using a barbell, curl half way, pause 3 seconds, continue to raise, then repeat. I do this 3 sets of 10, 50 pounds.
ROPE PULLDOWN-Have a rope on a pulldown pully, grab and bring til formarms are parallel to ground, this is the start, then pull to your thighs and spread out at the bottom. 3 sets of 10, 40 pounds each.
BARBELL CURL-Stand up using a barbell and curl, 3 sets of 10, 50 pounds.

My chest, back and shoulders need some good exercises. I have an all in one machine at my house, its a good one, not flimsy, and there are a bunch of things I can do on it. However it is limited so I recently got some free weights as well. No bench as of yet... maybe soon though. So here is my chest, shoulder and back exercise.

CHEST
Machine bench: 3 sets. 15 of 100lb, 10 of 130, 5 of 150.
Machine Fly: 3 sets. 15 of 100lb, 10 of 130, 10 of 150.

SHOULDER
Shoulder shrugs: 3 sets. 15 of 100lb, 10 of 130, 5 of 150.

BACK
Lat Pull Down: 3 sets. 15 of 100lb, 10 of 130, 5 of 150.

As you can see this is lacking... I want to know of any execises for these these regions that I can use free weights for, there has got to be some good ones out there. My machine only goes up to 150lbs as of now, but I have 50 extra lbs that I will put on soon.

I am not asking for a personal trainer or anything too demanding, I am more interested in a few links to exercises that could help. I have looked around and found some things here and there but I was curious if there is any sources in particular that is advised. My goal would be around an hour in the gym everyday, switching regions every other day. This does not include aerobic exercise, in addition I would like to have an hour of aerobic, either biking, running, swimming.. etc everyday.

Sorry for acting like such a newb, any advice would be great. Thanks for the time.
 
I don't understand if you have a set routine yet or not, but you have to make one, I would check exrx out for basic info though. Don't put arms on their own day. I'm not sure if you have different dumbells, but you can a lot of exercises with them, with different weight. You can do shoulder presses, raises, flys, rows, extensions...

http://www.exrx.net/WeightTraining/Instructions.html

also, you need to get some leg work in there somehow, I understand you don't have equipment yet, start with lunges at least though
 
Yea I guess I wasn't too clear.

I did all those arm exercises on one day, along with my ab routine. The alternate day I do all those back/shoulder/chest exercise. Now I know this isn't the way its done. I want to do back/shoulder/biceps one day, chest/triceps/abs another. Ill figure where to throw in my leg routine somewhere.

That site I found hard to navigate, I'm not sure what I'm looking for. Im really new to this and clarity would really help, like pictorials and maybe some sample routines.

Yes I have free weights of various sizes. I have to dumbbells and one barbell. I have 2X25 4X5 8X2.5 4x1.25. Not much, but I think its enough to do some decent exercises. For really heavy needs, I use the machine. In the process of upping it to 200lbs max.

I figure a good idea would be 2 exercises per muscle group. This is a guess, but it kinda sounds good. One exercise per region isn't enough, so at least two it the plan.

There wouldn't happen to be a complete workout plan for beginners, with pictures and examples, that I am capable of doing with what I have. As time passes I would try new execises and switch up the routine, but I want something I can get used too. Thanks for the guidance, its helpful having a site like this with all the junk thats floating around on the web.

Many Thanks.
 
The link AJP gives you is very helpful if you take a few minutes to look and understand it. First it asks what kind of routine you want (full body, 2,3,4 day split), and then shows you the muscle groups that you should work those days. Based on the muscle groups, you decide what exercises you want. Here is a basic routine to help you get started. You can find these exercises on that link.

Everything should be 3 sets of 6-10 reps
Day 1
(Push)
Chest/tris/abs
Flat Bench
Incline DB Bench
Dips (as many as possible)
Tricep Extension
One or two abs

Day 2
Rest

D3
Legs/Shoulders
Dumbell Squat
Dumbell Lunges (alternate close and long steps)
Military Press
Lateral Raises

D4-Rest

D5
Back/Biceps
(pull)
Bentover rows
Deadlifts
Incline DB Curls
Straight BB Curl
One or two ab exercises

D6&D7 rest or alternate these days around so you take one day of rest at minimum in between workouts. Do some cardio on the ohter days.
 
Hmm, it doesn't sound like you went much further than the first page. Once you select what you want to do (how often), it gives specific instructions and exercises AND it gives you pictures.

I would go through it again, Tony's plan is good too, just add some lat exercises with the back day (pulldowns like you do already work fine).
 
AJP said:
just add some lat exercises with the back day (pulldowns like you do already work fine).
Click to expand...

Oh didnt know he had that type of equipment, I just seen bench and dumbells. Oh well, ya add some of that.
 
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