Workout schedules

  • Posted by a hidden member.
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    Jul 02, 2007 9:17 PM GMT
    Okay I'm sure this question is asked all the time but I'll just ask it again. I can't afford a trainer so I'm trying to figure out a nice 5-day week workout routine. I thought I had it all just fine but apparently not.

    What I was doing:
    Monday - Chest and Triceps
    Tuesday - Cardio only
    Wednesday - Legs and Lower Back
    Friday - Shoulders and Upper Back
    Sunday - Biceps

    Basically every day I focused on one muscle group and I did a couple exercises for each different part of the muscle. For example on Monday I'd do 2 upper chest, 2 mid chest exercises, and 2 lower chest.

    Besides that I'd do a couple ab exercises and cardio almost every day.

    I've been doing my workout this way for a while but haven't been seeing much of any improvement. Then someone told me I was doing it wrong because I'm only getting to each muscle once a week and that's not enough. So I can't really figure out how to fit in every muscle group every week more than once a week. It seems like if I did that I'd be at the gym all night long.

    Recommendations on what I should do would be greatly appreciated. I can't really change the days I go to the gym. And I always go after I get off work.

    Thanks :)
  • Posted by a hidden member.
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    Jul 03, 2007 2:50 AM GMT
    Splits are not bad you just got to work at them differently. I do Chest/back; Legs; Arm and Shoulders. I do cardio or some activity for 30 minutes before a workout or after. I keep on a rotating schedule. So that every Monday it is not chest/tri's. So in a week say working out 6 days a week you hit every split twice...with a full day of rest. So basically you keep it as a rotating cycle and not based on actual days of the week.
  • Posted by a hidden member.
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    Jul 03, 2007 4:48 AM GMT
    Full-body 2x a week
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    Jul 03, 2007 5:13 AM GMT
    Have you tried taking a look at any of the 12 week workout programs on this site? I'm going into week 5 of one, and I am starting to see great results like I've never seen before.

    I think the trick is that every other day is a full body workout, not simply isolating specific parts. The downside is that every other day I'm in the gym for an hour and a half to two hours. I have the time for that, but I'm not sure you do.
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    Jul 03, 2007 5:07 PM GMT
    I actually did look at that 12 week workout program on here but I don't like it too much. All the workouts just seem weird to me.

    I prefer to do the normal weight lifting workouts that at typical. But those workouts are all sorts of balance exercises and body resistance or whatever. Just not my style.
  • atxclimber

    Posts: 480

    Jul 03, 2007 5:18 PM GMT
    Well, you could always replace their exercises with weight work you like that touches the same muscle groups, right?
  • MikemikeMike

    Posts: 6932

    Jul 05, 2007 4:59 AM GMT
    Qt I got caught in similar rut, until I got my certification in personal training through W.I.T S. World Instructor Training school. Try starting with a comfortable weight do 12 reps, then ad 5 to 10 pounds and keep trying to do 12 reps until failure. Ie: I do dumbell shoulder press start at 65 pounds each then 75 then 80 then 90. Keep a note pad and you will find you move up in weight quicky. Next week start at 5 pounds higher weight. You should fail by your 3rd or 4th set- Get a good spotter for last set on shoulders and bench press. Keep doing abs daily -mix it up each day. Also if you r trying to gain size try supersets.

    Here is what I do, BUT your form is the most important!!

    Mon- 5 different Chest exercises(Ie: Straight bar Regular incline decline then dumbells and last chest flys- one tricep set.

    Tues- 3 diff Back and 3 diff biceps

    Wed-3 diff. Shoulders and 3 diff triceps

    Thurs- 4 Biceps and 4 legs

    Friday-2 chest and 3 triceps

    Sat- 4 shoulders and 4 back


    Good luck- E-mail me if you want to know what actual exercises I do. Hope this helps.

    Ciao--- Mike