Mael

I'm finally returning to the gym after about 8 months off. I'm trying to figure out what I'm gonna do there. I want to hit every major muscle group, and hit them hard, in as efficient a manner as possible.

I'd like to know what you guys do, how do you split your muscles up? How many days a week do you go? What exercises do you do for each muscle/group?

I don't need info on sets or reps, I already know how I like to do that/what works for me.

I plan on spending 3 days a week lifting weights, maybe 4.

Any suggestions? What do you do?

Thanks!

rogue49

I try to alternate days, give my body a chance to rest.
I like starting off either running or biking (outside, none of this indoor shit)
I always do some type of stomach/oblique sets.
chest/delts
back/legs
arms (forearm, biceps, triceps)
I tend to do everything with 3 sets of 8, 12 or 16...depending on the weight.
I make sure to mix it up with different routines, techniques & machines.
I like to loosen up afterwards with some B-ball, Punching Bag or Swimming.
I tend to do 2 hrs sessions in the morning, I don't need to be at work until 12.

I stretch and do Martial Arts routines at home.

I like my food, so I never look cut, but what the hell life is short.

Maybe I'll add to this later.
Have fun.

Antagony

Shao-Lin Do is all the workout I will ever need. Even without weight training, I live in a constant but comfortable soreness. It's nice having my body being challenged.

Freeweights really are a good way to build strength or tone fast, though. Can't give you much advice there, though. Not really sure why I posted here. I am really bored at work.

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Loup

3 full body workouts per week is a grat way to get back into the routine and get the muscles ready.

My routine involves rotating individual muscles days with full body workouts once every 3 months or so.

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EleqTrizi'T

I do 5 sessions of weights per week, plus 1 pure aerobic day (just 25 mins).

I do

chest/tripceps
back/biceps
aerobic
chest/triceps
back/biceps/
legs/more back

lanmaniac

4 days a week for me.
one day, chest
next day, shoulders/back
third day, biceps/triceps
fourth, whatever I feel like doing

lately I've started doing squats once a week, or as I can handle the soreness afterward.

All of the above with about 30min on the eliptical machine at the gym. Also I do about 50 crunches with each routine.

Daval

i've just started as well and have been doing:-

5 minute warmup on treadmill/bike
3 different leg machines
bench press
tricep machine
should pull down thingy
curls
then 15 minutes of treadmill/bike to finish up.

I've not been seperating into days (going 3 / 4 times a week from 7am - 8am). is this bad?

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Iliftrocks

Depends on your goals what you should do, have you talked to a trainer?

My usual workouts are
Squats
DeadLifts
BenchPress
Bent Rows
Military Presses
*Occasional assistance work. Biceps, etc.

1 to 3 sets each. When I break it down to seperate workouts I do upper body one day and lower a couple of days later. I workout 2 or 3 times a week, pretty heavy. When I do a split, is usually when I add other exercises for variety more than anything else.

I'm pretty strong and well built, so it seems to work.

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Tactix

This is my current routine, try it if you want. Works for me, but everyone is different. Also remember to change routines every couple of months to shock your body and promote optimal growth...



Mon-chest/tricep. I do bench or incline w/ barbell first on a rotating basis. If I do flat bench, I will do dumbbell incline, and vice versa, if I do incline, I will do dumbbell bench after. Then I do weighted dips, end it w/ flies. Then move to tris. Extensions, kickbacks, pull downs, whatever I feel like. Mixing it up is always the best idea.

tues-Cardio- 15-20 minutes of high intensity interval training. (HIIT). I usually use a exercise bike, but it really doesnt matter. Whatever gets the heart beating.

Wed-Back/bicep. I do weighted pull ups(I can do over 40 bodyweight pull ups so I need weight hehe, most people will be OK with just bodyweight), bent-over rows with dumbbells, sometimes standing rows with barbell. Then for bicep I do preacher curls, sitting incline curls, and hammer curls. Always include hammer to make sure u work the whole bicep.

thurs- (morning cardio) shoulders/tricep. i do sitting military press with dumbbells, then either a hammer strength machine for shoulders or barbell military. Then I do lateral raises. for tricep I do the same things I do monday minus the dips.

Friday-Legs I do deadlifts. I work with about 5 reps, or 5 singles as you would say because I do the rep, then put the bar down, then make sure I have good form for each rep. After a few sets of that I move to squats. Usually box squat. Maybe some lunges or leg presses, then calves, maybe leg curls if my hammies arent tired enough from deadlifts.

Sat- (Morning cardio) Bicep--I do the same things I do on wednesday, but a little more intense because Im not tired from back.

sun-off


So in all I do 5 days of lifting, 3 days of cardio. This is a cutting routine for me, which means I am in the process of getting more defined. When I am bulking, I usually give myself a little more rest, and less cardio. (1-2 tops a week cardio)

Jadey

The workout I been doing since the end of April involves a minimum of 4 days a week. I was going about things all wrong before and I had hit a wall. With the help of one of the trainers at the club I go to and some help from www.abcbodybuilding.com I put together this program.

Day 1 - Chest, Shoulders, Back
Day 2 - Biceps, Triceps, Forearms. Short Cardio - 20 minutes.
Day 3 - Legs, Abs. Full Cardio - 40-60 minutes.
Day 4 - Full Cardio 40-60 minutes.

Day 1
Chest
Narrow Chest Press 12,10,8,6
Front Shoulder Press 12,10,8,6
Machine Flys 1 Set-8x1 & 2 Half
Super Pullover 3x12
Bench Press 2x10, 1xFail

Back
Lower Back Extensions 3x12
Rows 3x12
Wide Grip Lat Pulldowns 2x8, 1xFail
Behind Neck Pulldowns 3x10
Romanian Deadlift 3x12

Shoulders
Behind Neck Press 5x8
Front Barbell Raises 5x8
Lateral Raises 4x12
Dumbbell Shrugs 5x10
Cable Shrugs 5x8


Day 2
Biceps
Inclined Dumbbell Curls 3x15
Barbell Curls 4x8, 1 Suicide
Cable Curl 21's 3x7
Concentration Curls 5x8
Weightless Barbell Curl 3x20

Triceps
Cable Press-downs 3x8, 1 Suicide
Dumbbell Kickbacks 3x8
Rope Press-downs 3x8

Forearms
Dumbbell Wrist Curls 3x12
Reverse Wrist Curls 3x12
Hammer Curls 3x12

20 minutes cardio.

Day 3
Legs
Squats 2x6, 1x8
Leg Extensions 3x10
Calf Raises 3x12

Abs
Inclined Leg Lifts 20,15,10
Twisting Crunches 3x12
Crunches 3x12

20 minutes cardio.

Day 4
40-60 minutes cardio.

You work each muscle group only once per week to prevent overtraining. This is meant to be followed for about 8-12 weeks and then you can prgress to a more difficult program where you may attack each muscle group twice per week.


I'm in the process of putting together my next program if anyone has any suggestions about what I may be doing wrong and something to try.

Thanks,
Jadey

seven7

I'm not big on the cardio, but I'm trying....one thing that has helped a lot is Yoga....I added it to my workout routine after every workout.

thingstodo

Sounds like you are starting over. Hitting everything hard will kill you. You can't rush this stuff. Always warm up with some cardio and light stretching, then....

First, do a complete circuit of machines for about two-three months, every other day. Each day do the circuit 2-3 times, 15 reps per set with the last 2-3 reps touch.

Next, shift to free weights and body parts. It is good to combine push and pull movements the same day, like chest and bis, back and tris. Shoulders have more points to exercise or you could combine them (or something else) with legs. That will get you in there three times/week.... if you have more time than that, great!

The most important thing is to have goals for what you want to accomplish. And goals can change. At one point I decided to learn how to squat heavy. I hit 500, which was my goal, maintained for a while and then backed off. There is nothing wrong with lifting just to be fit and strong. Also remember to always change things. Your body figures out what is going on and adapts, so you lose the benefits.

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Tactix

I miss the 2003 Tactix, he had no responsibilities! How did I work out 6 days a week? Oh well, I make more money now, and I'm smarter.