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Old 07-23-2008, 12:59 PM   #1 (permalink)
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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.
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Last edited by YaWhateva; 07-23-2008 at 03:18 PM..
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Old 07-23-2008, 01:32 PM   #2 (permalink)
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That seems like a very good start. If you're 135, I'd strongly suggest increasing your food intake. Coupled with this exercise regiment, you could see very real increases in body mass while still maintaining a healthy physique. Just remember to get your proteins, fats, and carbohydrates from healthy foods!
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Old 07-23-2008, 01:43 PM   #3 (permalink)
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What is your goal? If you're looking to add bulk, you need to cut back on the reps/sets. If you're just looking to stay lean with light weight and high reps, its fine, but I'd start off a bit slower.
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Old 07-23-2008, 01:51 PM   #4 (permalink)
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Location: New Mexico
Quote:
Originally Posted by Bear Cub View Post
What is your goal? If you're looking to add bulk, you need to cut back on the reps/sets. If you're just looking to stay lean with light weight and high reps, its fine, but I'd start off a bit slower.
I am wanting to add a bit of bulk but not too much. I have a thin frame and I kind of like that. I want to add strength and more tone with a bit of bulk in my arms and chest mostly.

Quote:
Originally Posted by Willravel View Post
That seems like a very good start. If you're 135, I'd strongly suggest increasing your food intake. Coupled with this exercise regiment, you could see very real increases in body mass while still maintaining a healthy physique. Just remember to get your proteins, fats, and carbohydrates from healthy foods!
This is a problem I have had for a long time. I eat quite a bit but i must burn it off quickly because I can't put on weight. I also never really learned how to gain weight through food in a healthy manner. It's definitely something I should start looking into.
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Old 07-23-2008, 02:07 PM   #5 (permalink)
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Quote:
Originally Posted by YaWhateva View Post
This is a problem I have had for a long time. I eat quite a bit but i must burn it off quickly because I can't put on weight. I also never really learned how to gain weight through food in a healthy manner. It's definitely something I should start looking into.
I'm the opposite of this. I need to work really hard to keep from bulking up.

My suggestion would be pretty straight forward: eat. Have a large breakfast that has plenty of fiber (oatmeal, whole wheat toast, whole wheat cereal), protein (think turkey sausage, eggs, lean ham, milk, etc.), and don't forget your multivitamin. I do not suggest any caffeine. If you have trouble waking up in the morning, go to bed earlier and exercise in the morning. Meal 2 would be about 2.5 hours after breakfast and should have more protein and healthy carbs. Lunch should be a balance of protein, carbs, and fats, maybe a sandwich and a v8. Afternoon snack should be maybe a protein shake. Dinner should be kinda small. Maybe a chicken breast, 1/2 peas, and 1/2 cup broccoli. Then have a snack of dried fruit and nuts about 2.5 hours before bed.
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Old 07-23-2008, 02:47 PM   #6 (permalink)
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Location: Back in Ohio
I started hitting the gym again two weeks ago. And I was in your situation when I was 20 at 125-130 lbs, but went up to 145-150 by 22 through exercising.
The only changes I would suggest is to do abs everyday as a warm up and come up with an ab routine. Bicycle crunches, weighted situps, leg lifts,... I would also recommend changing exercises and doing them all in different orders each time you are at the gym.

My routine for the next 6 weeks will be this:
Monday Cardio(Run) and Abs
Tuesday Chest/Triceps
Wednesday Cardio(Swim) and Abs
Thursday Biceps/Back/Shoulders
Friday Cardio(Run) and Abs
Saturday Cardio(Bike) and Legs
Sunday Rest Day
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