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  1. #1
    methtical126 is offline New Member
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    Jan 2003
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    Please critique my beginner workout

    I'm 22 years old, 5'10", 190 lbs, no real weight training experience. Not looking to bulk up massively, rather looking to lose some body fat while gaining some strength and muscle. I'm at the University of Connecticut right now, which has a beautiful gym, and plenty of healthy foods to choose from, and I have a lot of spare time so I figure I might as well use this time wisely. I plan on doing this workout followed by 45-60 minutes of cardio, and also 45-60 minutes of cardio on my non-training days. Is this too much? How does my workout routine look? Thanks for all the help guys!

    Monday: Chest/Biceps

    Chest

    Dumbbell Presses: 4 Sets x 8-12 Reps
    Dumbbell Incline Presses: 4 Sets x 8-12 Reps
    Dumbbell Flys: 4 Sets x 8-12 Reps
    Push-Ups: Until Exhaustion

    Biceps

    Barbell Curls: 4 Sets x 8-12 Reps
    Alternating Dumbbell Curls: 4 Sets x 8-12 Reps
    Dumbbell Hammer Curls: 4 Sets x 8-12 Reps

    Tuesday: Legs

    Squats: 4 Sets x 8-12 Reps
    Leg Presses: 4 Sets x 8-12 Reps
    Leg Extensions: 4 Sets x 8-12 Reps
    Leg Curls: 4 Sets x 8-12 Reps

    Wednesday: OFF

    Thursday: Back/Calves

    Back

    Dead Lifts: 4 Sets x 8-12 Reps
    Lat Machine Pull Downs: 4 Sets x 8-12 Reps
    Seated Cable Rows: 4 Sets x 8-12 Reps

    Barbell Shrugs: 4 Sets x 8-12 Reps
    Dumbbell Shrugs: 4 Sets x 8-12 Reps

    Calves

    Standing Calf Raises: 4 Sets x 12-16 Reps
    Seated Calf Raises: 4 Sets x 12-16 Reps

    Friday: Shoulders/Triceps

    Shoulders

    Military Presses: 4 Sets x 8-12 Reps
    Seated Arnold Presses: 4 Sets x 8-12 Reps
    Standing Lateral Raises: 4 Sets x 8-12 Reps
    Front Dumbbell Raises: 4 Sets x 8-12 Reps

    Triceps

    Triceps Cable Press Downs: 4 Sets x 8-12 Reps
    Lying Triceps Extensions: 4 Sets x 8-12 Reps
    One-Arm Triceps Extensions (Behind Head): 4 Sets x 8-12 Reps

    Saturday: OFF

    Sunday: OFF

  2. #2
    Mass Quest is offline Associate Member
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    split the cardio up from your weight sessions.best to do cardio 1st thing in the morning on an empty stomach.also make sure your diet is in order if you are wanting to loose fat.

  3. #3
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    I was just going to say the same as Mass Quest.

    If you need help coming up with a diet, jump on over to the diet forum and let the pros pick it apart and get one nailed down for you.


    Good luck.

  4. #4
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    You don't know who you have at your disposal.
    William J Kraemer, he is at UConn and is the leading Exercise Physiologist in resistance training. There isn't going to be anything this guy hasn't researched or knows about resistance training. You need to find him!!
    Good Luck

  5. #5
    ChiTownTommy's Avatar
    ChiTownTommy is offline Senior Member
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    man that is looking real solid, all you have to do is stick to it that will be the hardest thing to do. If you keep it up you will get results

  6. #6
    methtical126 is offline New Member
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    Thanks for all the replies guys. I definately have plenty of time in my schedule to split up the cardio and lifting sessions, so I plan on doing that. I'm also going to be sure to find this William J Kraemer guy for advice and/or to answer questions... That is if he has the time to answer student's questions. I took some before pics last night, but there's no way in hell they're getting posted until I have a set of after pics showing a lot of improvement! Thanks again for all the advice!

  7. #7
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    Looks like a great plan. I think you should consider dropping the cardio on days that you do a weight workout and make it a point to take 1 day of total rest per week. Better to start slow and build up than rush into a workout routine with a workload so high that you get burned out. Say, rest on sunday and do 1 hr of cardio 3x a week and hit the weights 4x a week.

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