February routine

[Tyler Hawke]

I had been somewhat in active in the workout way the last few months of 2010. I walked a lot and did some cardio but working out laxed off quite a bit. I resumed in January with a mostly body weight, resistance bands and some weights. I kept at it pretty good; working out 3 to 4 times a week with one or two days of cardio. I'm going into February looking to add more weight lifting. goal is to get more shape, form and tone - certainly wouldn't mind a hint of definition here and there either. I don't need bulk but if I add a little it's no big deal. I'm 47, 215 pounds. I've cleaned up diet but could also do better and am working on that. I would like to get to 200 by July 1, right around the time I turn 48.
Here's what I gave a spin today doing. This looks to be February routine:

4 set of 35-40 pushups (i begin and end workouts doing pushups)
3 sets 10-14 Hammer pullups (did regulars in Jan)
3 sets Seated Press 180pounds 8X
3 sets Incline Bench 200 pound 4-6x
3 sets wide grip pullups 6-8
3 sets Lunges 45 pound dumbells 6-8
3 sets Incline Dumbell Rows 55 pounds 10
3 sets 45 pound D-bell shrugs
3 sets 45 pound Seated D-Bell Tri extensions 15
3 set 25 pound two arm front deltoid D-Bell raise
3 times Hold planck position for one minute
3 sets Bicep curls (seated) 45 pound 5-6X
3 sets of situps, 3 differnt kinds

This workout takes me an hour - give or take. Some times when I work out, I'll work the heavy bag for a couple minute in between sets.
If pic shows up, you can see what I'm working with.
Any suggestions would be appreciated. I like the circuit style of training.

[Tyler Hawke]

Forgot to mention two day a week of cardio.

[PuroRock327]

Hey there Tyler.

Firstly, what is your goal? Weight loss, strength training, muscle building or aesthetics?

For any of those options, squats and deadlifts (I will swear by them always) are a must. They work the body as a whole, from legs, back, core, shoulders and arms.
How often are you training? Are you performing the same workout everyday? That would be a no-no.

[Tyler Hawke]

goal is to be inshape. Some weight loss. I'm not looking to compete or anything, I just want to be in hsape and look good and feel good. goal with this routine is to do it 2 to 4 times a week, with 3 being hopefully what i do consistantly. I planned on doing this just for 4 weeks then change it up again.

[PuroRock327]

I would definitely avoid doing this routine day in/out. There are a lot of isolation exercises in your routine and not a lot (okay, none actually) of full body workouts.

For a beginner or someone who is trying to get started and trying to tone up overall, I would start off with a full body exercise like so:
Fullbody Workout

Squat 3 sets/ 10-15 reps
Deadlifts 3 sets/ 10-15 reps
Seated Calf Raise 2 sets/ 15-20 reps
Barbell Bench Press 3 sets/ 10-15 reps
Barbell Rows 3 sets/ 10-15 reps
Shoulder Press 2 sets/ 8-12 reps
Standing Alternating Dumbbell Curl 2 sets/ 8-12 reps
Tricep Pushdown (Using EZ or cambered bar) 2 sets/ 8-12 reps
*This is done 3 times a week. Add 5lbs to your weight each day (if possible, progression is hugely important). The purpose of this is to push your muscles to continue growing. The full body attack is excellent. You can even up the weight and lower the reps to the 6 to 8 range. Make sure you select a weight that forces you to push the last couple of reps.

OR, I would do something like a 3 day split:
Day 1: Chest (Bench press, incline press) and Biceps (Light Cardio)
Day 2: Cardio
Day 3: Legs and shoulders (Light Cardio)
Day 4: Cardio
Day 5: Back and Triceps (Light Cardio)

Of course I wouldn't workout 5 days straight. Make sure you get enough days off. If you have to adjust for your schedule or lighten up on cardio, do what you need to.
There are several ways to develop a weight/workout split, but to begin with, I'd definitely go with the full body workout first. Crank that out with cardio days for 6 weeks.