09-07-2004, 02:56 PM #1New Member
- Join Date
- Jan 2003
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!
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
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
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
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
Standing Calf Raises: 4 Sets x 12-16 Reps
Seated Calf Raises: 4 Sets x 12-16 Reps
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 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
09-07-2004, 03:01 PM #2Associate Member
- Join Date
- Jul 2004
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.
09-08-2004, 10:39 AM #3
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.
09-08-2004, 10:56 AM #4
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!!
09-08-2004, 02:10 PM #5
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
09-08-2004, 02:39 PM #6New Member
- Join Date
- Jan 2003
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!
09-08-2004, 03:57 PM #7
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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