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YaWhateva · 07-23-2008, 12:59 PM

So I have had some changes in my life recently (my fiancee leaving me but that's not the point) and I want to start a workout regimen. I have taken weight training courses in college but I have let myself go for about 2 years. I have been running twice a day on a treadmill for a short period of time and today I will be joining a gym. I was wondering if the following would be a good workout schedule. It's an 8 day schedule. Also for a little bit of information, I am 23, 5'11" and weigh 135 lbs. I'm sure I will have to start out slower than this but would this work as a goal for a schedule?

Monday Cardio and Abs
30 Minutes of High Intensity Cardio
2 sets Hanging Leg Raises
2 sets Hanging Knee Raises
2 sets Russian Twists
2 sets Raised-Knee Crunches

Tuesday Chest/Triceps
3 Sets Bench Press x 8-10 reps
3 Sets Incline Dumbbell Press x 8-10 reps
4 Sets Cable Crossovers x 10-12 reps
3 Sets Overhead Tricep Extension x 10-12 reps
3 Sets Cable Pull-Downs x 12-15 reps
3 Sets Lying Tricep Extension (skullcrusher) x10-12 reps

Wednesday Cardio and Abs
Same as Monday

Thursday Rest Day

Friday Biceps/Back
3 Sets Standing Dumbbell Curls x 10-12 reps
3 Sets Preacher Curls x 10-12 reps
2 Sets Reverse Grip Pull-Ups x max reps
3 Sets Seated Cable Rows x 10-12 reps
3 Sets Single Arm Dumbell Rows x 10-12 reps
3 Sets Wide Grip Pull Downs x10-12 reps

Saturday Cardio and Abs
Same as Monday

Sunday Rest Day

Monday Shoulders/Legs
4 Sets Leg Press/Squats x 8-10 reps
3 Sets Leg Curls x 10-12 reps
3 Sets Stiff Leg Deadlifts x 10-12 reps
3 Sets Shoulder Press x 10-12 reps
3 Sets Side Lateral Raises x 12-15 reps
3 Sets Upright Rows x 10-12 reps

And then I would start again from the beginning on the next day. I don't know if this would be a good way to start out or if it might be too much or not enough. I was also thinking of maybe just cutting out one day of rest and making it 7 days. On my rest days anyways I plan on running. I plan on using dumbells for the exercises that I can. Any tips would be very helpful.

07-23-2008, 12:59 PM	#1 (permalink)
YaWhateva Friend Location: New Mexico	Starting a workout regimen So I have had some changes in my life recently (my fiancee leaving me but that's not the point) and I want to start a workout regimen. I have taken weight training courses in college but I have let myself go for about 2 years. I have been running twice a day on a treadmill for a short period of time and today I will be joining a gym. I was wondering if the following would be a good workout schedule. It's an 8 day schedule. Also for a little bit of information, I am 23, 5'11" and weigh 135 lbs. I'm sure I will have to start out slower than this but would this work as a goal for a schedule? Monday Cardio and Abs 30 Minutes of High Intensity Cardio 2 sets Hanging Leg Raises 2 sets Hanging Knee Raises 2 sets Russian Twists 2 sets Raised-Knee Crunches Tuesday Chest/Triceps 3 Sets Bench Press x 8-10 reps 3 Sets Incline Dumbbell Press x 8-10 reps 4 Sets Cable Crossovers x 10-12 reps 3 Sets Overhead Tricep Extension x 10-12 reps 3 Sets Cable Pull-Downs x 12-15 reps 3 Sets Lying Tricep Extension (skullcrusher) x10-12 reps Wednesday Cardio and Abs Same as Monday Thursday Rest Day Friday Biceps/Back 3 Sets Standing Dumbbell Curls x 10-12 reps 3 Sets Preacher Curls x 10-12 reps 2 Sets Reverse Grip Pull-Ups x max reps 3 Sets Seated Cable Rows x 10-12 reps 3 Sets Single Arm Dumbell Rows x 10-12 reps 3 Sets Wide Grip Pull Downs x10-12 reps Saturday Cardio and Abs Same as Monday Sunday Rest Day Monday Shoulders/Legs 4 Sets Leg Press/Squats x 8-10 reps 3 Sets Leg Curls x 10-12 reps 3 Sets Stiff Leg Deadlifts x 10-12 reps 3 Sets Shoulder Press x 10-12 reps 3 Sets Side Lateral Raises x 12-15 reps 3 Sets Upright Rows x 10-12 reps And then I would start again from the beginning on the next day. I don't know if this would be a good way to start out or if it might be too much or not enough. I was also thinking of maybe just cutting out one day of rest and making it 7 days. On my rest days anyways I plan on running. I plan on using dumbells for the exercises that I can. Any tips would be very helpful. __________________ “If the Americans go in and overthrow Saddam Hussein and it's clean, he has nothing, I will apologize to the nation, and I will not trust the Bush administration again.” - Bill O'Reilly "This is my United States of Whateva!" Last edited by YaWhateva; 07-23-2008 at 03:18 PM..