Urgent! - Help me plan out my 1 hour weight/ab workout!

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proxy101

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Im quite in a quandry right now. When I goto the gym, my first hour is always on the eleptical machine trying to maintain a target heart rate of 160... But after the eleptical, my excercise routine starts to waver here and there. I plan to use the last hour of my 2-hour excercise time to do abs and weights, but one thing is I always feel lots of times not knowing what to do... I wander and look around seeing everyone else doing stuff, and I sometimes follow them, but sometimes I look at people with very built bodies and they're doing weights, and Im like :eek: --- how in the world will I get this type of body with build hard flat abs and chest, and everything.... So I think I need to revise my second-half of my exercise routine - add in some winsor pilates as well as weight training to build some muscles and get better form on my body.... Can you guys help me?
 
Have you thought about talking to a trainer? I know when I was going to a gym that helped me alot..they talk about your goals and how to set up a routine... sometimes they will do a first session for free w/ your membership.
 
Yeah trainers are expensive though... And personally Im what you would call a poor hungry college student, sooooo :( ..... But I did goto a dietrition and fitness instructor.... The fitness instructor told me to do one hour of cardio for the fat burning, but she was a little obtuse as far as the weights...
 
Well if your going to do weights right after cardio youll probably want a small snack before lifting. And if your doing cardio for pretty much legs the whole time I'd skip any sort of leg workout. You'll just want to do the basics pretty much. You probably have an assisted pullup machine, do that for 12-15 reps for 3-4 sets, and make sure thats to failure to where you couldnt even do another one with good form. You should know what bench press is, but if you dont want to ask people to spot you then just get a bench and a couple of like 20 pound dumbells and bench press those for 12-15 reps for like 3-4 sets. I would also suggest bent over rows, theyre awesome for your middle back, I'm really not sure how much you want here lol. for shoulders you can get a couple of DB, sit up straight, and pretty much push them from shoulder level and push straight up. If you do incline DB presses theyll make your boobs look perkier lol. And for the trainer, it really does not take much to become one lol.


This ones for shoulders

This ones for chest

thats for upper chest

thats a good back one

another good back one

They did not have an assisted pull up picture but its pretty easy to spot. pretty much a pullup bar and you stand on like a lever, then you put weight on the other side of the lever to make it easier for you to lift yourself. or a lat pulldown machine works pretty much the same. For all of these Id say 2-4 sets each with 12-15 reps. if your doing these, your arms are not directly stimulated but, youll use your arms a crapload in all of them giving them a good good workout anyways. I would do shoulders last too. You can pretty much go without rest the whole time, just do a set of back then go straight to chest, then go to back, then chest, you get the point. try to use controlled movements too, you run the risk of injury if your trying to throw the weight up instead of doing nice controlled movements. I hope you use this it took me like 15 minutes to write this lol.
 
If ya need anything else just ask. And remember proper form!!! When I go to the gym and see people like throw the weight up and use its momentum it only hurts their gains and I just laugh at them lol. but anyways those are pretty much the basic ones that I use just about every time I change my workouts up. Good luck to ya and mae sure you stretch!
 
i do a 2 hour workout also you definetly need a plan or as you have found you will just be lost look on my diary and i have a complete plan of the workout i do good luck:)
 
Hi,

I think if we want to burn our calories and loss fat than we have to do some regular exercises and yoga. Exercise will help you out in this process and also contain a healthy diet and avoid Junk Food.

Stella
 
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