New Workout Plan

wevie · Post by **wevie** » Tue Jul 28, 2009 12:50 am

I have researched the net, read and read some more, watched some you tube and listened to some advice here and this will be new workout. I am gonna try it out for about two months and see how it goes. I will continue to run at least four days a week.

I have started running faster with less time. I have been running at 7mph for about 45 or 50 minutes with some 3mph walking in that also.

Now I am running at 9mph. I can go 14 or 15 minutes at 9mph. After that I do the HIIT that some of you guys have talked about. Total time is 25 to 30 minutes. I am getting about the same distance in less time.

I will work out on Mon, Wed, and Fri. and concentrate on two muscles each workout. One warm up set with 10 reps of one exercise and then two different three set exercises. These sets will be 10, 8, and 6 reps

Then I will choose two other muscles and do a three set exercise for that with reps at 12, 10, and 8.

Something like this.

Monday

Main Muscles Biceps and Triceps

Biceps
Warm up--------Concentration Curls 10 reps

Barbell Curls with ez curl--------3 sets @ 10,8,6
Dumb bell curls-------------------3 sets @ 10,8,6

Triceps

Warm up-----kick backs 10 reps

Reverse curls--------3 sets @ 10,8,6
Close grip Bench----3 sets @ 10,8,6

Then a shoulder and a back. Say 3 sets of barbell rows and 3 sets of lat pull down. 12,10,8 reps.

Wed will be chest and back for main workout and then triceps and shoulder three sets each.

Friday will be shoulder and biceps for main and back and chest for three sets each.

I will change up the exercise each week. I don't want to do the same thing all the time. If I do flies and bench for chest the next week I will do incline bench and dumb bell press.

This way it's somewhat of a full body workout but I still concentrate on muscle groups.

Please tell me what you think of this and let me know what you think I should change up.

When I get to 180lbs or close to it I am gonna try to start working legs also. I don't know if I can since I am working out at home. think it may be dangerous to try and do squats and lunges and things like that without the machine for protection. Any ideas?

I also want to start working abs. How often, how much, and what is good?

swanso5 · Post by **swanso5** » Tue Jul 28, 2009 3:19 am

why are you waiting to work legs?

wevie · Post by **wevie** » Tue Jul 28, 2009 11:00 am

because I don't want to make them sore or tire them out and not be able to run.

Also, I am working out at home and don't really know what to do. I think it would be dangerous to try to do squats and things like that without the rack.

What can I do to work legs at home?

Joshua88 · Post by **Joshua88** » Tue Jul 28, 2009 1:43 pm

You can always do lunges, step ups, and body squats. You can just use your body weight and still get a good work out.

Packard · Post by **Packard** » Tue Jul 28, 2009 3:20 pm

We used to do squat thrusts on the track team to improve our starts. You can safely incorporate that.

Any weight that you can comforatably press over head can be safely used for squats without a rack.

What is your goal?

Is it general health and conditioning?

Weight loss?

Competitive running?

wevie · Post by **wevie** » Wed Jul 29, 2009 12:01 am

Packard wrote:We used to do squat thrusts on the track team to improve our starts. You can safely incorporate that.

Any weight that you can comforatably press over head can be safely used for squats without a rack.

What is your goal?

Is it general health and conditioning?

Weight loss?

Competitive running?

First goal is weight loss. Went from 225 to 192. Want to be 180.
Second goal is getting a little bigger in the upper body and very well toned. Esp. arms. Also want to flatten man boobies.

I am not at all concerned with making legs bigger or toned. They are pretty toned to start with.

Packard · Post by **Packard** » Fri Jul 31, 2009 6:05 pm

Variety adds interest to your meal planning, but not so good for your weight training.

Find a routine and execute it the same each week for a minimum of 6 weeks. Then if you feel you want some variety, change, add or subtract one or two exercises and then stick with it for 6 more weeks.

If you are constantly switching around you will not make the same progress and you will not be able to measure your progress.

wevie · Post by **wevie** » Fri Jul 31, 2009 10:22 pm

Packard wrote:Variety adds interest to your meal planning, but not so good for your weight training.

Find a routine and execute it the same each week for a minimum of 6 weeks. Then if you feel you want some variety, change, add or subtract one or two exercises and then stick with it for 6 more weeks.

If you are constantly switching around you will not make the same progress and you will not be able to measure your progress.

OK. So I need to choose the eight exercises I plan to do for that workout day and not change it? That makes sense.

I have also started doing crunches. Started with 3 sets of 25. Is there a better ab exercise that I could do to hit the upper abs better? How often should one work abs?

wevie · Post by **wevie** » Fri Jul 31, 2009 11:05 pm

Lesplease wrote:Do some leg work, nothing major. It won't make you sore and it won't increase your size, but it will help keep you balanced!

Also, on the tricep kickbacks, do them in all three directions to hit each head. (Those are all-time fav I think!!)

Any reason you aren't doing chest/tris together?

I don't know what you mean by all three directions. There is no real reason why I am not doing them together. Should I be?

wevie · Post by **wevie** » Sat Aug 01, 2009 8:17 am

Biceps is one of the things I wish to focus on most.

Lesplease wrote:Pinkies back, palms back, knuckles back.

The three day splits I usually see look something like:
chest/tris
back/shoulders
booty/legs

bis are helpers and get hit anyway, or you can throw them in on chest/tri day. core work can be done whenever (I do it on off days, couldn't tell you why...) or back/shoulder day. (Ok, if I'm totally honest, leg work is largely balance-based, so I get a lot of core in there anyway, but Russian twists and standing mans are fun and amazing so I do them every time, just cos)

You can also see chest/shoulders/tris and back/bis/abs, but I like to stick back and shoulders together. It's just hang.

Packard · Post by **Packard** » Sat Aug 01, 2009 10:00 am

Focusing on one muscle group over another lacks any sense of democracy. Train all your muscles equally in the beginning. If one muscle group is lagging behind add for that muscle group. The goal is balance and harmony in your physical makeup.

wevie · Post by **wevie** » Sat Aug 01, 2009 10:52 am

Packard wrote:Focusing on one muscle group over another lacks any sense of democracy. Train all your muscles equally in the beginning. If one muscle group is lagging behind add for that muscle group. The goal is balance and harmony in your physical makeup.

I'm not focusing on one more than the other. It's just one of the muscles I wish to develop and make bigger.

Packard · Post by **Packard** » Sat Aug 01, 2009 11:50 am

wevie wrote:
Packard wrote:Focusing on one muscle group over another lacks any sense of democracy. Train all your muscles equally in the beginning. If one muscle group is lagging behind add for that muscle group. The goal is balance and harmony in your physical makeup.

I'm not focusing on one more than the other. It's just one of the muscles I wish to develop and make bigger.

Fair enough.