Website question

W

wendy

Guest
I went to http://www.exrx.net/Lists/WorkoutMenu.html and I'm not sure what they mean. Can someone help?

For example, for a full body workout routine, they suggest the following as the options:

Back, Quads, Chest, Hams
Back
Quadriceps
Chest
Hamstrings
Deltoid (Front)
Calves
Biceps
Abdominal
Triceps

Chest, Hams, Back, Quads
Chest
Hamstrings
Back
Quadriceps
Deltoid (Side)
Calves
Biceps
Abdominal
Triceps

Then it goes on to say: "Pick only one workout from the 2 full body workout variations above. Try an alternative order listed next month or adhere to your favorite variation order."

What exactly are they telling me to do? Do they want you to pick one option and do the excercises for that particular body part and in that order? I'm still learning here, so please be patient with me.
 
To me, that sounds like a workout for a very advanced person. You say you're still learning so I'll assume that you're relatively new to fitness, pardon me if thats not the case.

Are you trying to design a program for yourself?
 
I was just using that as an example, but yes, I am trying to find one that works - well one that I can stick to. LOL
 
I would say about 4-5 mos. My goal is to do a Full body routine 3x per week. I have been doing that pretty much all along, so the only thing that is new is a) the order and b) some of the excercises are new.
 
Ok, heres what you wanna do...

The order that is generally accepted in working out the upper body is...

Chest
Back (lats)
shoulders
triceps
biceps

You should pick 2 exercises per muscle group here, and throw in 4-6 leg exercises. If it seems like a lot, don't be shy on splitting it up to a upper body/lower body day and go 4 times a week if you can.

Try bodybuilding.com for exercises that pertain to each body part, and pick 2 from there, hope that helped :)
 
Thanks Allen. If I were going to do three sets of each body part, I should have 3 different excercises for ea or could I redo some? For ex. when doing quads, the first time I go round, I would do a side lunge. then the next time do a rear lunge, then perhaps the third time, do a single leg squat or something like that. Does that sound right?
 
Wendy, I wouldn't recommend that, it would almost be attacking the muscle 3 different ways with one set each.

I would swap the variants of the exercise every 3 or 4 weeks...

Now for the disclaimer. I know little more than the basics of weight training, I'm more of a cardio/calorie management guy. If someone comes here contradicting what I tell you they're probably right. THere are people on this board more qualified to give information above basic stuff than me.
 
malkore said:
This is the article I like to point people to for full body training.
http://www.t-nation.com/readTopic.do?id=508031
6-7 exercises, mostly compounds, very little isolation, and very little emphasis on direct arm training. with heavy compound work, it shouldn't be needed.
Click to expand...

I think Waterbury is a great trainer but I think his exercise routines are too difficult for beginners. I see alot of his stuff with exercise routines that would give advanced people trouble. From what Ive been reading its actually reversed, start with low weight and high reps and work to lower reps and increase weight.
 
You must log in or register to reply here.
Back
Top