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I need some structure for my workouts....? |
I recently joined a gym. I work out there on Tues, Wed, Thurs, and Sunday mornings. They have every possible cardio and weight machine known to man. I have been getting decent workouts, but always seem to roam aimlessly from machine to machine. The muscle groups I want to work out are, but not limited to: Pecs, Delts, Traps, Biceps, Triceps, Quads, Calves, Abs, Glutes, Hamstrings. What days should I do which exercises? Also, should I do cardio (bike/ treadmill) every day after weight training? What about swimming? Basically I just want some structure without having to pay a trainer 60 bucks an hour. My advice would be to ask some of the more "seasoned" members what they do. If at all possible, try to work opposing muscle groups on the same day. For example, if you work the biceps, also work the triceps. Hamstrings and quads should also be done in tandem. Do not work the same muscle groups on concurrent days. I noticed you did not mention any of the side muscle groups. Don't neglect the lats, obliques and inner/outer thighs. They don't seem important until they are underdeveloped and cause injuries. You certainly can do cardio every day if you so desire...but don't do so much that it exhausts you and hampers your strength training. Also, change them around from time to time. Do cardio first on some days just for funsies. I would also suggest that you spend some time away from the machines altogether. Workout with free weights if possible. This allows you to follow your own arc. Every body is different but the machines are all the same. If you are trying to "organize" your workout, you could do upper body on Tuesday, mid-section on Wednesday, lower body on Thursday with optional cardio on all days and cardio only on Sunday. However, you don't want your workouts to become too routine. Your body adapts very quickly and will not be challenged after a short time of the same exercises. smoke some pcp before your workout We'll set you up on a great routine http://talkfitness.org :) Good Luck I'm not sure about what exact machines to use for the muscle groups you want to work, you should go to bodybuilding.com for that. You should definitely do weights before cardio because if you do it the other way around, you're body will be too exhausted from the cardio to lift weights. I know you should alternate upper and lower body exercises. For example, on Tuesdays and Thursdays you can work your upper body and do 20 minutes of intense cardio (high levels on treadmill/ row machine) since that involves your lower body, which you didn't work those days. On Wednesdays and Sundays you can work your lower body and mid section, plus light cardio (20-30 minutes of bike/ elliptical) since you worked your lower body those days. Swimming is also a great cardio exercise, it's low impact on your joints and it burns more calories than all of /the exercises that I mentioned above. Good luck! shapefit.com bodybuilding.com |
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