I'm 15, 5 foot 8, 152 pounds.
I guess the goal for me lifting weights is to get leaner and stronger..
I need an intense workout.
I'm not lazy at all, I can work out 4 or more days a week.
I want to run whenever I work out (2 or 3 miles or so..)
I want to do the following muscles: Chest, Shoulders, Triceps, Biceps, Legs, Abs, Back, Etc (All the main muscles)
I'M NOT ASKING FOR SPECIFIC EXERCISES, I just want to know what to do on what day and how many exercises
Example of what I'm looking for:
Day 1
Chest (4 Exercises), Shoulders (4 exercises), Run on treadmill
Day 2
Biceps (2 Exercises), Back (3 Exercises), Legs (3 Exercises), Run on treadmill
Day 3
Rest
...So yeah, put it in that format. I know a bunch of exercises so don't bother telling me any. Oh, and also, if you could state why you like this workout.Weight Lifting Advice, I Need A New Routine...Any Suggestions?
i'm 32...6 foot tall...and 180
got a six pack and am mix of lean and muscular
this set up has worked for me for over 10 years, so i give you the pointers on it...the key really is to try to constantly alternate...like every 3 to 6 months change the type of muscles you work together or individually
like for 3 months do push and pull excercises...
day 1:
chest 4 execises overall 11 sets
and back 4 exercises overall 11 sets
day 2:
45 minutes cardio and abs
day 3:
biceps 4 exercises and triceps 4 exercises
day 4: rest
day5:
shoulders 4 exercises and legs 4 exercises overall 13 sets
day 6:
cardio and abs
day7:
calves 2 exercises, and abs, and cardio and lowerback 2 execises overall 4 sets
day8: rest
Then after 3 months switch it up to
Day 1:
chest 4 exercises 11 sets overall
and abs
Day2:
back 4 exercises cardio 35 minutes
Day3
biceps 4 exercises
and calves 2 exercises 4 sets
cardio 20 minutes
Day 4
rest
Day 5
shoulders 4 exercises
triceps 4 exercises
Day6
legs 4 exercises 13 sets overall
cardio 30 minutes
Day 7
abs and lowerback 2 exercises 4 sets
45 minutes cardio
Day 8: rest
hope this helps you and anyone else out...Weight Lifting Advice, I Need A New Routine...Any Suggestions?
ite nick, nick g ur not greek r ya?, anyways just pump until maxximum rep trust me ive just givien you golend advice - woooooo dude! lol if i had that advice back in the day i would be huuuuge!!!!!! xx
I like a more simple approach, every other day. Work all groups, pick 10 or so and do the same 10 every workout, but the intensity or focus changes. The goal is first workout heavier weights, less reps, the next workout more reps, may have to reduce weight slightly, and then even less weight and more reps. then it cycls again, heavier weights than original workout and by the time you get to the end of the cycle you have cycled to the very first heavy weight on the most reps cycle. I ran on my off days and did other cardio in my workout. Example
Work out 1: Heaviest weight you can get 3 sets of 6 reps out. do an excericse for each of the areas you listed. I did Lat pulls, lunges, bench press, squats, calf lifts, ext. Plus a cardio that involved jumping (jump rope, or jumping over a workout bench - did these in 3 sets too.
Work out 2: same exact excerises, but heaviest weight I could get 3 sets of 9 reps out, plus the cardio jumping excercise.
work out 3 - same excercieses, but heaviest weight i could get 3 sets of 12 reps.
work out 4 - repeat cycle, heaviest weights on 3 sets of 6, hopefully increasing to new weight limits.
So, day 1 - workout routine, day 2 run, day 3 workout routine, day 4 run, day 5 workout routine, day 6 run and day 7 rest.
I created a chart and marked the weight i did, so i could gage where i was. I did plataue after a while and the cyles took longer - and not all excercies changed at the same rates. sometimes my max weight at 6 reps stayed level for several weeks.
This was very very effective for me and I never worked out more than an hour at a time.
No comments:
Post a Comment