Where to put aerobics in my new workout?

M

mkil5

0
I have been doing the Brad Pitt workout for about two weeks now and I do not like the fact that I have been leaving the gym within 20 minutes everyday, so I found another workout and combined them in a way, here is the workout:
Day 1 : Legs
Thigh Extensions 4x15
Leg Curls 4x15
Squat Machine 5x12
Leg Presses 4x10
Calve Raises 4x15

Day 2 : Chest
Nautilus chest press 4x12
Nautilus incline press 4x12
Incline DB Press 5x6
Cable Crossovers 3x15
Pushups (hands on bench) 10x10 every 2 weeks

Day 3 : Back
Pull Downs 3x15
Seated Rows 3x15
T-Bar Rows 3x15
Lower Back Extension 3x15
Pull-ups Failure

Day 4 : Shoulders
Side Laterals 3x15
Front Laterals 3x15
Rear Laterals 3x15
Arnold Presses 4x12
Upright Cable Rows 3x15

Day 5 : Arms
Pushdowns 3x15
Nautilus curl machine 3x15
Overhead Tri Ext 3x8-12
Close grip Pushdowns 3x15
Alt. DB Curls 3x10
Alt. DB Hammer Curls 3x10
BB Curls 3x10
Cable Curls 3x10

I was wandering when would be a good time to put in the aerobics? I was thinking that either swimming laps, running, or doing tae-bo immediately after the workout would be the way to go, but I am afraid of messing something up. Can someone please help me out with this?
BTW, I am 21/m trying to lose some weight/tone up.
Also, if you have any suggestions on my workout, please let me know as well.
Thanks!
 
I was wanting to do a little something atleast everyday except for the legs day. I was also thinking about adding a 45 minute jog on a 6th day.
My main concern was if the cardio after the workouts will have any kind of negative effect, and is it better to do it right after the workout or later in the night.
 
Hi Mkil5,

You should think of a serious aerobic session (30+ minutes of high intensity) the same as an anaerobic weight training session. Meaning, you will want significant rest between working the same muscle groups (e.g. if you work legs, you will want at least a day's rest before running and vice versa) The same will apply to swimming and shoulders/upper body, Tae-bo and everything.

In your case, that leaves several days for running after your strength training (which is just fine) and then swimming or Tae-bo on your days off.

As a side note... The workout looks pretty good for someone who is already in good shape and is only trying to maintain what they have (Brad Pitt); however, if you are just starting out and have a ways to go before you are satisfied with your fitness level, you may want to adjust the workout so that you are doing fewer exercises for each muscle group but hitting each group two or even three times per week.

Good luck
 
Cardio

I do my Xtra cardio in the morn, every other day 3x a week, just be sure your body has the fuel(carbs) it needs for doubles
 
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