tune my workouts?

J

jimed43

0
Hi,

Currently, I am working out 6 days a week with the following routine:

Day 1 - 10 Minute Warm Up / Back, Biceps and Shoulders / 45 Minute Cardio
Day 2 - 10 Minute Warm Up / Chest, Legs and Triceps / 45 Minute Cardio

I switch back n forth between these workouts. I do 3-4 exercises per muscle group. I am doing 2 sets of 15 reps.

I am not really looking to get bigger, I want definition, and strenght. I also ride mtn bikes on the weekend, and I am start to do some rock climbing.

Thanks Jim Ed
 
jimed43 said:
Hi,

Currently, I am working out 6 days a week with the following routine:

Day 1 - 10 Minute Warm Up / Back, Biceps and Shoulders / 45 Minute Cardio
Day 2 - 10 Minute Warm Up / Chest, Legs and Triceps / 45 Minute Cardio

I switch back n forth between these workouts. I do 3-4 exercises per muscle group. I am doing 2 sets of 15 reps.

I am not really looking to get bigger, I want definition, and strenght. I also ride mtn bikes on the weekend, and I am start to do some rock climbing.

Thanks Jim Ed
Click to expand...
Try this...
Day 1 - warm up / Back, Bi's, and rear shoulders (and traps) /30 mins cardio
Day 2 - warm up /Legs, chest, tris, front head of shoulders /30 mins cardio
Day 3 - Core training (abs, obliques, and lower back) / 45 minutes cardio
Day 4 - rest
Start over...or you can consider Day 3 as a rest day since it's not as high in intensity
 
and 15 reps, won't build strength. strength comes from 4-8 reps ideally, some days going very heavy and just 4 hard reps, other days a few less pounds, and more like 8 reps a set.

i would also focus more on compound exercises, and not too much on biceps and triceps...they'll get a reasonable workout from chest and back moves, pick just ONE exercise for biceps on day 1, one exercise for tris on day 2.
likewise your front delts get hit on chest presses, so you don't need a ton of specific front delt work. front raises or military press should suffice (and again, military press hits the triceps too)
 
malkore said:
and 15 reps, won't build strength. strength comes from 4-8 reps ideally, some days going very heavy and just 4 hard reps, other days a few less pounds, and more like 8 reps a set.

i would also focus more on compound exercises, and not too much on biceps and triceps...they'll get a reasonable workout from chest and back moves, pick just ONE exercise for biceps on day 1, one exercise for tris on day 2.
likewise your front delts get hit on chest presses, so you don't need a ton of specific front delt work. front raises or military press should suffice (and again, military press hits the triceps too)
Click to expand...

Agreed,

Just make sure you follow the basics:
- Standing burns more calories than sitting or laying
- Basic "compound" movements use more muscle (therefore burn more calories) than attempted isolating movements (i.e. pullups better than bicep curls)
- Max strength training happens around 1-4 reps
- Hypertrophy/Strength 5-8 reps
- Hypertrophy 6-12 reps
- Endurance and ballistic 12+
- HIIT training rules supreme over other forms of cardio
- Either circuit or undulating periodization work well for this type training
- Train movements not muscle groups (push/pull/legs(hip dominant push pull)

Goodluck
 
I agree with all the above. just be sure you have at least 48 hours of rest before working out a muscle group each time. Anything less and you will be overtraining.
 
Last edited:
thanks for all of the suggestions... Let me givea little background to help with this...

Last Thanksgiving, I weight 340 lbs. I was going thru a horrible divorce from a 10 year marriage. So I started working out and doing some cardio. I am now down to 267, and looking to move away from the machines, to the compound movements, and continue to drop the extra weight. I just want to maximize my time at the gym, sine I have plenty of it.


Thanks again
 
jimed43 said:
thanks for all of the suggestions... Let me givea little background to help with this...

Last Thanksgiving, I weight 340 lbs. I was going thru a horrible divorce from a 10 year marriage. So I started working out and doing some cardio. I am now down to 267, and looking to move away from the machines, to the compound movements, and continue to drop the extra weight. I just want to maximize my time at the gym, sine I have plenty of it.


Thanks again
Click to expand...

congrats on the progress man. its a good thing that you took something negative and turned into a positive. keep up the good work.
 
Wow, thanks for all the information. I changed my workout tonight a little. It was Chest and Tri night. So I concentrated on my chest with 4 nice compound lifts and 1 Tricep Exercise. What a difference. I also did my chest first and the tricep last. As soon as I find a good full body routine, I am making the switch.

Thanks again..:)
 
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