Thread: new routine I want to start

cardio pre workout doesnt make any sense and i certainly wouldnt do any cardio on leg day

I mostly do cardio on leg day as a warmup,very low intensity to get the blood pumping. Shoul I just eliminate it all together?

a few minutes wouldnt hurt but too much of it will leave you with no energy for your workouts.

Thanks, how does everything else look?

someone else can give you better advice then me on training. i just pointed out the obvious.

looks fine to me.

Originally Posted by BillyG

Hi all,

I am looking to start the below routine. I have been using a whole body beginner routine 3 days a week for 3 months and have regained my strength and form. I am 40 years old and looking to lose the fat that has accumulated over the years, while gaining muscle.

Please let me know what you think..



Sunday - back 3x8 pulldowns 3x8 rows
chest 3x8 bench press, 3x8 incline bench, 2x10 pec dec
tri's 2x8 skull crushers or pushdowns
30 minutes slow cardio after workout
Monday - off
Tuesday - 25 minutes cardio pre workout
Legs 3x8 squats, 2x8 extensions,2x8 leg curls for hamstring,3x8 calfraises
ABS 4x25 crunches
Wedenesday - off
Thursday - Shoulders 3x8 shoulder presses, 2x8 raises
Biceps 3x8 barbell curls, 2x8 concentration curls
30 minutes cardio
Saturday - 45 minutes cardio, ABS 4x25 crunches

All sets include light weight warmup.

This is a good workout to get back into lifting.Here are the things I would change
1. triceps...I would do 4 sets
2. latts....a hard muscle to develop...6-8 sets is good to start ( can do 8-10 when you get back in shape)
3. hamstrings...only 2 sets? this is a muscle that is ignored by most...do 4-6 sets 8-12 reps to start.
4. 25 min cardio before legs....drop this down to 10 or 15 min; light cardio before legs is a great idea.
5. delts....sounds good but throw in 2 sets of rear delts, another muscle most guys ignore + on latterals don't go too heavy..use strict form for 8-12 reps and you can do 2 sets for traps
6.Do some core workout..abbs are great but don't forget the low back
7.Don't just do 8 reps all the time...change rep range every 4-6 weeks and don't fall into the misconception that 3-6 reps are best for size. Stay between 6-12...mix it up from time to time.

On the whole you're workout sounds good
Good luck

Originally Posted by ForemanRules

WAR IS PEACE
FREEDOM IS SLAVERY
IGNORANCE IS STRENGTH

thats funny cause i'm reading that book right now...great read.

Yanic...read Brave New World by Aldous Huxley and A book called We..Its a Russian novel along the lines of the for mentioned two.

Originally Posted by ForemanRules

Yanic...read Brave New World by Aldous Huxley and A book called We..Its a Russian novel along the lines of the for mentioned two.

cool thanks for the suggestions i'll check them out.