Is my weekly exercise routine any good?

NitroWorkin86 · 12-29-2003, 05:29 PM

As I've stated before, I've been doing some research online so that when my gym opens within the next few weeks I can beginning my cutting and workout routine. My only question is whether or not my routine is good. Could someone tell me what they think of it, any suggestions would be greately appreciated

.

Monday - Chest

30-35 minutes of Cardio

DB press - 3 sets of 4-6 reps
Dips - 2 sets of 4-6 reps
DB Decline - 2 sets of 4-6 reps
DB Incline - 2 sets of 4-6 reps

Tuesday - Arms

30-35 minutes of Cardio

Straight Bar Curls - 2 sets of 4 to 6 reps
Alt. Dumbbell Curls - 2 sets of 4 to 6 reps
Straight Bar Cable Curls - 1 set of 6 reps
Lying Tricep Presses - 2 sets of 4 to 6 reps
Tricep Cable Press Downs - 2 sets of 6 reps
Dumbbell Kick-Backs - 1 set of 6 reps
Wrist Curls - 2 sets of 6 to 8 reps
Dumbbell Wrist Curls - 1 sets of 6 to 8 reps
Leg Lifts - 2 sets of 12 to 15 reps
Weighted Cable Crunches - 2 sets of 8 to 10 reps
Crunches - 1 sets of 8 to 10 reps

Wednesday - Shoulders/traps

30-35 minutes of Cardio

Straight Bar Military Press - 3 sets of 4 to 6 reps
Dumbbell Press - 2 sets of 4 to 6 reps
Dumbbell Side Laterals - 2 sets of 6 to 8 reps
Upright Rows (close grip) - 2 sets of 4 to 6 reps
Barbell Shrugs - 3 sets of 4 to 6 reps

Thursday - Back

30-35 minutes of Cardio

Deadlift - 3 sets of 4 to 6 reps
Weighted Hyper-Extensions - 2 sets of 6 to 8 reps
Cable Pull Downs (In front) - 2 sets of 4 to 6 reps
T-Row - 1 sets of 4 to 6 reps
Seated Cable Rows - 2 sets of 4 to 6 reps
Bent Over Barbell Rows - 2 sets of 4 to 6 reps

Friday - Legs

30-35 minutes of Cardio

Squats - 3 sets of 4 to 6 reps
Leg Press - 2 sets of 4 to 6 reps
Stiff Leg Dead lift - 2 sets of 5-6 reps
Leg Curls - 2 sets of 5-6 reps
Standing Calf Raise - 3 sets of 6 to 8 reps
Calf Press - 3 sets of 6 to 8 reps

Saturday-30 Minutes of Cardio, Rest

Sunday-30 Minutes of Cardio, Rest.

Anyways that's the routine I plan on following. Thanks in advance if anyone can tell me whether or not it will actually help me or not.

tjwes · 12-29-2003, 08:29 PM

Your diet will be the determining factor as far as getting cut goes.Post up your plan for a diet.

**P-funk** · 12-30-2003, 06:54 AM

looks like a lot of cardio, especially right out of the gate on a cut. Remeber, leave yourself some room to make changes otherwise you will back youraself in a corner trying to do to much to soon.

NitroWorkin86 · 12-30-2003, 06:57 AM

Basically I'm going to do the classic 40-40-20, Carbs-Protein-Fat. I've done low carb eating for a long time now, that's how I was able to lose weight over the summer. I'm currently in the process of setting up a diet, and trying to be careful about which lean meats I choose because mad-cow is rampant apparently (so I am buying beef from the organic foodstores, expensive, but safer). Thanks for the suggestion tjwes.

I'm seventeen, so I'm trying to do as much as I possibly can with the measly amount I make a month at my job.

Also, I'll keep in mind what you said P-funk. If I find my routine is too much for me, I'll develop a more efficient one that I can cope with. Right now I'm doing cardio, crunches, and pushups, as I wait for the gym to open on the 17th.

Yanick · 12-30-2003, 08:12 AM

NW,

what i think p-funk meant by not doing too much too soon isn't that you will have to much to do but rather when your progress stalls you will have nowhere to go.

Example:
I start cutting with only diet changes (lower carbs/cals) and i lose a few pounds in a few weeks. Once my progress halts i add in a day or two of cardio at 20 min a day. Progress halts, add more cardio or maybe some EC or maybe more dietary changes. See what i'm getting at? You can't throw everything you've got out right away because then you have no wiggle room after a few weeks.

NitroWorkin86 · 12-31-2003, 08:29 AM

Ah, now I see. That's for the advice, I appreciate it.

**Prince** · 12-31-2003, 08:47 AM

If you are just now starting to work-out that is way too much, I would suggest some type of full body routine, or a upper/lower routine.

If not, then I do not like how many different exercises you do for each bodypart. I prefer to pick around two for each work-out, this way you can hit muscles at different angles each week.

Also, cardio 7 days per week is rough, might want to drop that to 4-5 maximum, unless you're pre-contest and 8 weeks from your show.

NitroWorkin86 · 12-31-2003, 08:58 AM

Thanks for the advice Prince. Lol, not pre-contest here, nope. So basically do cardio five days a week, and just take Saturday and Sunday off? I can do that. Definitely thanks for the advice, I'm about to head off to check around at upper/lower body routines to see if I can develop anything. Thanks a ton for all the advice people have given me so far, appreciate it!

**Prince** · 12-31-2003, 09:11 AM

by upper/lower basically all I meant was you train legs two days per week and upper body two days per week, so one work-out is your full upper body the other is your full lower. Stick with compound movements.

NitroWorkin86 · 12-31-2003, 09:16 AM

Oh I get it. So an upper body/ lower body workout routine is along the lines of something like Day 1: Upper Body, Day 2: Lower Body, Day 3: Rest, Just Cardio, Day 4: Upper Body, Day 5: Lower Body. I get it now! Thanks.

**Prince** · 12-31-2003, 09:25 AM

yeah, that is good for a beginner.

Tha Don · 01-02-2004, 07:34 AM

i agree with prince

thats probably the best routine to start with

12-29-2003, 05:29 PM	#1
NitroWorkin86 -Newbie Cutter- Join Date: Dec 2003 Location: California Posts: 28	Is my weekly exercise routine any good? As I've stated before, I've been doing some research online so that when my gym opens within the next few weeks I can beginning my cutting and workout routine. My only question is whether or not my routine is good. Could someone tell me what they think of it, any suggestions would be greately appreciated . Monday - Chest 30-35 minutes of Cardio DB press - 3 sets of 4-6 reps Dips - 2 sets of 4-6 reps DB Decline - 2 sets of 4-6 reps DB Incline - 2 sets of 4-6 reps Tuesday - Arms 30-35 minutes of Cardio Straight Bar Curls - 2 sets of 4 to 6 reps Alt. Dumbbell Curls - 2 sets of 4 to 6 reps Straight Bar Cable Curls - 1 set of 6 reps Lying Tricep Presses - 2 sets of 4 to 6 reps Tricep Cable Press Downs - 2 sets of 6 reps Dumbbell Kick-Backs - 1 set of 6 reps Wrist Curls - 2 sets of 6 to 8 reps Dumbbell Wrist Curls - 1 sets of 6 to 8 reps Leg Lifts - 2 sets of 12 to 15 reps Weighted Cable Crunches - 2 sets of 8 to 10 reps Crunches - 1 sets of 8 to 10 reps Wednesday - Shoulders/traps 30-35 minutes of Cardio Straight Bar Military Press - 3 sets of 4 to 6 reps Dumbbell Press - 2 sets of 4 to 6 reps Dumbbell Side Laterals - 2 sets of 6 to 8 reps Upright Rows (close grip) - 2 sets of 4 to 6 reps Barbell Shrugs - 3 sets of 4 to 6 reps Thursday - Back 30-35 minutes of Cardio Deadlift - 3 sets of 4 to 6 reps Weighted Hyper-Extensions - 2 sets of 6 to 8 reps Cable Pull Downs (In front) - 2 sets of 4 to 6 reps T-Row - 1 sets of 4 to 6 reps Seated Cable Rows - 2 sets of 4 to 6 reps Bent Over Barbell Rows - 2 sets of 4 to 6 reps Friday - Legs 30-35 minutes of Cardio Squats - 3 sets of 4 to 6 reps Leg Press - 2 sets of 4 to 6 reps Stiff Leg Dead lift - 2 sets of 5-6 reps Leg Curls - 2 sets of 5-6 reps Standing Calf Raise - 3 sets of 6 to 8 reps Calf Press - 3 sets of 6 to 8 reps Saturday-30 Minutes of Cardio, Rest Sunday-30 Minutes of Cardio, Rest. Anyways that's the routine I plan on following. Thanks in advance if anyone can tell me whether or not it will actually help me or not.
	"The only one stopping you from succeeding is yourself. Try you're best, and move continually forward as you grow in the force!" Luke Skywalker-New Jedi Order. Currently weight: 178. Current height: 5'9.

12-29-2003, 08:29 PM	#2
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Your diet will be the determining factor as far as getting cut goes.Post up your plan for a diet.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

12-30-2003, 06:54 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,431	looks like a lot of cardio, especially right out of the gate on a cut. Remeber, leave yourself some room to make changes otherwise you will back youraself in a corner trying to do to much to soon.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-30-2003, 06:57 AM	#4
NitroWorkin86 -Newbie Cutter- Join Date: Dec 2003 Location: California Posts: 28	Diet Routine Basically I'm going to do the classic 40-40-20, Carbs-Protein-Fat. I've done low carb eating for a long time now, that's how I was able to lose weight over the summer. I'm currently in the process of setting up a diet, and trying to be careful about which lean meats I choose because mad-cow is rampant apparently (so I am buying beef from the organic foodstores, expensive, but safer). Thanks for the suggestion tjwes. I'm seventeen, so I'm trying to do as much as I possibly can with the measly amount I make a month at my job. Also, I'll keep in mind what you said P-funk. If I find my routine is too much for me, I'll develop a more efficient one that I can cope with. Right now I'm doing cardio, crunches, and pushups, as I wait for the gym to open on the 17th.
	"The only one stopping you from succeeding is yourself. Try you're best, and move continually forward as you grow in the force!" Luke Skywalker-New Jedi Order. Currently weight: 178. Current height: 5'9.

12-30-2003, 08:12 AM	#5
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	NW, what i think p-funk meant by not doing too much too soon isn't that you will have to much to do but rather when your progress stalls you will have nowhere to go. Example: I start cutting with only diet changes (lower carbs/cals) and i lose a few pounds in a few weeks. Once my progress halts i add in a day or two of cardio at 20 min a day. Progress halts, add more cardio or maybe some EC or maybe more dietary changes. See what i'm getting at? You can't throw everything you've got out right away because then you have no wiggle room after a few weeks.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

12-31-2003, 08:29 AM	#6
NitroWorkin86 -Newbie Cutter- Join Date: Dec 2003 Location: California Posts: 28	Ah, now I see. That's for the advice, I appreciate it.
	"The only one stopping you from succeeding is yourself. Try you're best, and move continually forward as you grow in the force!" Luke Skywalker-New Jedi Order. Currently weight: 178. Current height: 5'9.

12-31-2003, 08:47 AM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,733 Blog Entries: 25 Photos: 320	If you are just now starting to work-out that is way too much, I would suggest some type of full body routine, or a upper/lower routine. If not, then I do not like how many different exercises you do for each bodypart. I prefer to pick around two for each work-out, this way you can hit muscles at different angles each week. Also, cardio 7 days per week is rough, might want to drop that to 4-5 maximum, unless you're pre-contest and 8 weeks from your show.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

12-31-2003, 08:58 AM	#8
NitroWorkin86 -Newbie Cutter- Join Date: Dec 2003 Location: California Posts: 28	Thanks for the advice Prince. Lol, not pre-contest here, nope. So basically do cardio five days a week, and just take Saturday and Sunday off? I can do that. Definitely thanks for the advice, I'm about to head off to check around at upper/lower body routines to see if I can develop anything. Thanks a ton for all the advice people have given me so far, appreciate it!
	"The only one stopping you from succeeding is yourself. Try you're best, and move continually forward as you grow in the force!" Luke Skywalker-New Jedi Order. Currently weight: 178. Current height: 5'9.

12-31-2003, 09:11 AM	#9
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,733 Blog Entries: 25 Photos: 320	by upper/lower basically all I meant was you train legs two days per week and upper body two days per week, so one work-out is your full upper body the other is your full lower. Stick with compound movements.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

12-31-2003, 09:16 AM	#10
NitroWorkin86 -Newbie Cutter- Join Date: Dec 2003 Location: California Posts: 28	Oh I get it. So an upper body/ lower body workout routine is along the lines of something like Day 1: Upper Body, Day 2: Lower Body, Day 3: Rest, Just Cardio, Day 4: Upper Body, Day 5: Lower Body. I get it now! Thanks.
	"The only one stopping you from succeeding is yourself. Try you're best, and move continually forward as you grow in the force!" Luke Skywalker-New Jedi Order. Currently weight: 178. Current height: 5'9.

12-31-2003, 09:25 AM	#11
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,733 Blog Entries: 25 Photos: 320	yeah, that is good for a beginner.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

01-02-2004, 07:34 AM	#12
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	i agree with prince thats probably the best routine to start with

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode