need workout routine

Hey all,

I've recently started to work out again -- Its been a long while since I've worked out in the gym. During college, I used to jog every other day (~2mi), but no time with the weights. Since then, I've been pretty lazy and jog maybe once a week. I've recently joined a local gym and need some type of workout routine to start off with.

Basically my goals are to shed some pounds and get more definition and strength. I'm 5'7" and about 160lbs -- I know diet helps and probably jogging more regularly will help with the weight, but what about the strength/definition training? Anyone have a good workout routine for 3-5 times a week inside the gym? Thanks in advance.
 
Well, if you are going to a gym - do they offer professional assistance? That can be invaluable in creating a routine specific for what you are going for and your current abilities. This is especially good since you don't mention previous weight lifting experience. Lots of these exercises are tough to explain and really must be shown to be understood, even with the machines. If that is an option, I would go with that.

Barring that, I would suggest that you start out with a full body weight lifting session that you do 2 or 3 times a week. The goal here is to work out the large muscle groups and basically get them used to the movements. Focus on your form, and use a weight that is relatively light - ie your arms should still be functional after the bench press. Go for something like 3 sets of 10 to 12 reps for each major exercise. Keep this up for 2 or 3 weeks and your muscles and Central Nervous System (CNS) will be ready to really lift weights now and your form will be much better - and that means fewer injuries.

As far as what exercises to do... pick a few of these:

Bench Press
Incline Press
Squat
Lunge
Leg Press
Bicep Curl
Tricep Extension
Lat Pull Down
Leg Curls
Leg Extensions
Shoulder Shrugs

There are exercises that will focus better than these, but this is a great place to start. Once you have these, don't forget to varry your routine every couple months.

And don't forget the diet or cardio...
 
How much time do you have available to spend in the gym during your sessions. As a beginner, it is preferable that you start with at least 2 and up to 3 days a week of weight training, full body program. The other days that you are going ot the gym, you can just do cardio. If you are pressed for time, plenty of studies show that 1 set for each exercise is enough to give results for a beginner. Personally, I think that is a window that closes pretty fast though, so I usually advocate doing 2 sets. Also, if you just want to get into general shape to start and have less time, there are exercises that you can eliminate. For example, your biceps work when you do back and your triceps, when you do chest. So if you have less time, you can skip doing an isolated bicep and triceps exercise and you will still have worked these muscles. Once you are past the anatomical adaptation phase of your training and you have more specific goals regarding muscle "definition", you can incorporate other exercises and start splitting your program into different days.

If you can handle free weights, great! You will be working more muscle fibers and motor untis and also working your stabilisers. If you are not comfortable with free weights yet, start with the machines, whcich offer you guidance through the range of motion, and are generally safer for beginners, particularly if you have no partner.

Good luck ;)
 
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