weekly work-out plan

  • mikey_101

    Posts: 250

    Dec 14, 2010 11:24 AM GMT
    So, I'm warming up for part two of my muscle building and weight gain.

    I strated training back in febuary - never touched a weight before or been inside the gym. I spent 6 months working on myself, with just a basic upper body /lower body workout: upper Monday, lower Tuesday...wed off, upper Thursday, lower Friday.

    I went up from 57kg to 65kg over the six months - but with most gains in the first 6 weeks..... I feel I wasted a lot of the time after the initial 6 weeks gain.

    Anyway - I took a month off while I was on holiday.

    I have been warming my body up over the last 3 weeks to re-start a serious gym regeme to pack on muscle and definition.... slowly reducing reps and increasing weights.

    I now feel like I'm ready to re-strat properly..... but want a more focused approach over the week -

    What can you guys recomend - which muscle groups to work on, and on what day, in which order?

    I dont want to re-start the upper/lower routine.... I want to split up the muscle groups and realy focus.

    What can you suggest?
  • Posted by a hidden member.
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    Dec 14, 2010 1:43 PM GMT
    Not sure if this helps, but take a look at the 'Workout Plans' featured along the top of the page. I am currently doing the 'Strength Foundation' and will move on to the 'Lean and Strong' in late January. They have a 'Muscle Building' program available and a new one will be available at the beginning of the year.
  • mikey_101

    Posts: 250

    Dec 14, 2010 1:44 PM GMT
    ok, so no replys yet......

    I'm not looking for anyone to give me an excercise by excerise answer....

    realy just a:
    legs - monday,
    chest - tuesday..... blah blah blah kindof answer.

    I have all the excercises worked out for each area - I'm just unsure of what to do on each day!
  • mikey_101

    Posts: 250

    Dec 15, 2010 12:15 PM GMT
    cmhoh1985 - thanks for the reply.... I will have a look.

    Anyone care to share which muscle group they work each day?
  • mikey_101

    Posts: 250

    Dec 20, 2010 12:27 PM GMT
    Come on folks....

    its a straight forward question, that would take 2 mins to answer.

    I'm thinking:
    monday: Arms and core
    tuesday: Legs
    wednesday: rest
    thursday: chest and shoulders
    friday:cardio and core

    Anyone care to comment or suggest otherwise would be great.
  • Posted by a hidden member.
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    Dec 21, 2010 7:01 AM GMT
    Ok I'll be the one to reply.

    The routine I usually do is a 5 day routine:
    1) Chest
    2) Back
    3) off
    4) Arms/Shoulders
    5) off
    and I break up the leg exercises among days 1, 2 and 4 so that I'm not too sore to do cardio too.
    If you're more into muscle/weight gain, then you could make day 3 the legs day.
    And if you want to extend it to a whole 7 day system for simplicity then add a day of circuit training to the mix.

    Good luck.
  • mikey_101

    Posts: 250

    Dec 22, 2010 10:36 AM GMT
    thanks for the reply mate....

    I have stuck with what I said above for the first part of this week - my arms and abs are still very tender from Mondays session, and I can feel my legs tightning up from yesterday.

    Rest day today, plus got my review at the gym... I'm going to see what they suggest for my weekly routine.

    I may well try your version nest week Ermine.... I do appreciate the response.

    I thought there may be a little more response than this though - am I posting in the correct place?