Help...Making a Workout Schedule

**Fullback0934** · 05-31-2002, 02:43 PM

Ok, school is out next week, and i am getting a membership to a gym for the summer and i was wondering if someone could help me get a workout going. i am currently big and would like to lose body fat %. I dont know how many times i should do cardio each week

i was going to do this (it may be totally wrong)

MONDA- Upper Body (Bench, etc.)
TUESDAY- Lower Body (Squats, etc)
WEDNESDAY- Upper Again
THURSDAY- Cardio
FRIDAY- Upper Again...
SATURDAY- ???
SUNDAY- OFF

MAYBE I DO UPPER BODY WAY TO MUCH BUT MY BENCH IS CURRENTLY HIGH AND I DON'T WANT MY MUSCLE TO GO AWAY.

**Pembo** · 05-31-2002, 02:51 PM

Do
Monday - Chest & biceps
Tuesday - Thighs & Abs
Wednesday - Back & Calfs
Friday - Shoulders & Tris

Do 45 min cardio (fast walk) 5 morinings a week before you eat antything. Make sure you have a calorie deficit of at leat 500kcal a day (this will lose you 1lb a week, hence 1000kcal deficit 2lbs a week). Don't go more than 1000kcal defict as this is to aggressive and you may lose muscle. Also try to eat at least 6 (small)
meals a day instead of three big ones.

Good luck. Got top be dedicated to make it happen WILL POWER.

**Pembo** · 05-31-2002, 02:52 PM

PM me if you want any specific advice.

**Vegas Kid** · 05-31-2002, 03:21 PM

I'd go with

1: Chest\Tri
2:Back\Bi
3: Legs
4: Shoulders\trap

You can split these days up anyway you want with a rest day in between where you feel you need it. If you're looking to lose fat then you should do cardio 4-5x week for 30-45min. Also, diet is going to be the most important part. You can use the search button to find a million examples and be sure to stick with it.

**tt333** · 06-17-2002, 01:02 PM

That workout sucks bro.
Monday-chest and bis, dont do tris on the same day or the day after, they need time to rest.
Tuesday-back
wed-shoulders
thursday-tris
friday-legs

**Neo** · 06-17-2002, 11:54 PM

I do this....

Monday -- Chest
Tuesday --Back (abs and cardio)
Wednesday --bis and tris
Thursday-- Legs (abs and cardio)
Friday -- Shoulders
Saturday -- cardio and then off
Sunday-- off

You could also do chest and tris together and back and bis together, like Vegas does, because they incorporate the same muscles. PM me if you'd like the specific exercises that I do on each day.....

**BigD** · 06-18-2002, 08:35 AM

I'm with Neo I separate arms into a separate day. That way I am able to hit them harder. However if you're cramped for time you can incorporate them into your chest and back routine.

I do cardio twice a day once first thing in the morning and again after work, Monday - Friday. Depending on how I feel I might do cardio again on Saturday or I usually take the weekends off.

Just be sure while doing cardio that you are in your target heart range.

**Buddha_Red** · 06-18-2002, 08:53 AM

BigD

What are your results like doing cardio 2 times a day? seems like they would be awesome, I have been thinking about upping mine to that.

i do cardio 5 mines a week now at my THR

thanks bro