Help with Routine and Reasonable Goals

steel · 07-03-2006, 12:28 PM

how does this routine look like for building my strenth and physique. i am looking to loose 1/2 stone in fat and put on approx 1/2 stone of muscle in the next 4 weeks. i am going to keep weighing myself but will use the mirror as a judge as well (not exactly sientific i know but when used to work out i could feel and see the diference after a while and thats good enough for me)

my routine will be as follows:

Workout A -
3x10 Bench Press
3x10 Fly
3x10 Dumbell Curl
3x10 Tricep Extensions
3x10 Reverse Curl

Workout B -
3x10 Squat
3x10 SLDL
3x10 Leg Extension
3x10 Leg Curl

Workout C -
3x10 Upright Rows
3x10 Bent Over Rows
3x10 Shrugs
3x10 Front Raise
3x10 Lateral Raise

I am going to do them in order - A,B,C every day except for nights i have soccer which might be twice a week, in this case i will use it as a rest day and carry on the sequence the following day.

Are the workouts, routines and my targets all reasonable do you think - i do not want to give myself a target which is impossible to achieve in 4 weeks ( i think i can do it but i do not have the experience or knowladge u guys have)

thanks in advance

TJ Cline · 07-03-2006, 12:38 PM

Quote:

Originally Posted by steel

how does this routine look like for building my strenth and physique. i am looking to loose 1/2 stone in fat and put on approx 1/2 stone of muscle in the next 4 weeks. i am going to keep weighing myself but will use the mirror as a judge as well (not exactly sientific i know but when used to work out i could feel and see the diference after a while and thats good enough for me)

my routine will be as follows:

Workout A -
3x10 Bench Press
3x10 Fly.....drop that and add this DB incline
3x10 Military press...add this
3x10 Dumbell Curl....drop this
3x10 Tricep Extensions
3x10 Reverse Curl....drop this

Workout B -
4x10 Squat
4x10 SLDL
3x10 Leg Extension....drop this, do leg press, dead lift, or hack squat
3x10 Leg Curl...SLDL is all you need for hamstrings

Workout C -
3x10 Upright Rows....drop this
3x10 Bent Over Rows
3x10 lat pulls...add this
3x10 Shrugs
3x10 Dumbell Curl...add this
3x10 Front Raise....drop this
3x10 Lateral Raise....drop this

I am going to do them in order - A,B,C every day except for nights i have soccer which might be twice a week, in this case i will use it as a rest day and carry on the sequence the following day.

Are the workouts, routines and my targets all reasonable do you think - i do not want to give myself a target which is impossible to achieve in 4 weeks ( i think i can do it but i do not have the experience or knowladge u guys have)

thanks in advance

If you are going to hit the gym 3x a week stick to push/pull/legs, or a total body 2x a week.

steel · 07-03-2006, 12:45 PM

thanks for the input - i train at home, i work weird hours but i will be putting in 4 or 5 sessions a week hopefully. i also get chance in the afternoons in work to do some lifting in the gym in work (its for mentaly handicapped people so the weights are only light - up to 7.5kg i think - there are also rowing machines etc so ill be doing some casual workouts but i do not want to count this - it will just be a bit of extra work if im bored in work)

do i really need to drop the db curls? my arms usually respond brilliantly after only a few sessions on them so im quite keen to do them - unless you think ill be getting more out of the other exercises???

thanks for the help, im going to start on workout A tommorow so i will take on board the changes you have recommended,

thanks

steel · 07-03-2006, 12:46 PM

sorry iv just noticed you have added the curls in on workout C!

sorry

KarlW · 07-03-2006, 01:36 PM

Quote:

i am looking to loose 1/2 stone in fat and put on approx 1/2 stone of muscle in the next 4 weeks

Perhaps not unachievable but good luck in your quest!

steel · 07-03-2006, 03:07 PM

thanks - im aiming for that but wont beat myself up about it if i dont get there (im using that as a guide really coz iv not got any means to measure my fat acurately). as long as im feeling and looking better il be happy.

**CowPimp** · 07-03-2006, 11:36 PM

That seems like a lot of LBM to gain in a short period of time.

I would probably focus more on compound lifts than you are now. That seems like a lot of isolation stuff. You will definitely get more bang for your buck sticking to the basics.

Have you read the stickies yet?

KarlW · 07-04-2006, 08:58 AM

Yeah and I think 1/2 stone of overall bodyweight (hopefully mostly muscle)might be possible, but to also lose 1/2 stone in bodyfat, that's gonna be tough. I'd concentrate more on one or the other for such a short period of time.

07-03-2006, 12:28 PM	#1
steel Registered User Join Date: Jan 2006 Location: Wales Posts: 106	Help with Routine and Reasonable Goals BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com how does this routine look like for building my strenth and physique. i am looking to loose 1/2 stone in fat and put on approx 1/2 stone of muscle in the next 4 weeks. i am going to keep weighing myself but will use the mirror as a judge as well (not exactly sientific i know but when used to work out i could feel and see the diference after a while and thats good enough for me) my routine will be as follows: Workout A - 3x10 Bench Press 3x10 Fly 3x10 Dumbell Curl 3x10 Tricep Extensions 3x10 Reverse Curl Workout B - 3x10 Squat 3x10 SLDL 3x10 Leg Extension 3x10 Leg Curl Workout C - 3x10 Upright Rows 3x10 Bent Over Rows 3x10 Shrugs 3x10 Front Raise 3x10 Lateral Raise I am going to do them in order - A,B,C every day except for nights i have soccer which might be twice a week, in this case i will use it as a rest day and carry on the sequence the following day. Are the workouts, routines and my targets all reasonable do you think - i do not want to give myself a target which is impossible to achieve in 4 weeks ( i think i can do it but i do not have the experience or knowladge u guys have) thanks in advance

07-03-2006, 11:36 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	That seems like a lot of LBM to gain in a short period of time. I would probably focus more on compound lifts than you are now. That seems like a lot of isolation stuff. You will definitely get more bang for your buck sticking to the basics. Have you read the stickies yet?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-04-2006, 08:58 AM	#8
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Yeah and I think 1/2 stone of overall bodyweight (hopefully mostly muscle)might be possible, but to also lose 1/2 stone in bodyfat, that's gonna be tough. I'd concentrate more on one or the other for such a short period of time.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

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07-03-2006, 12:45 PM	#3
steel Registered User Join Date: Jan 2006 Location: Wales Posts: 106	thanks for the input - i train at home, i work weird hours but i will be putting in 4 or 5 sessions a week hopefully. i also get chance in the afternoons in work to do some lifting in the gym in work (its for mentaly handicapped people so the weights are only light - up to 7.5kg i think - there are also rowing machines etc so ill be doing some casual workouts but i do not want to count this - it will just be a bit of extra work if im bored in work) do i really need to drop the db curls? my arms usually respond brilliantly after only a few sessions on them so im quite keen to do them - unless you think ill be getting more out of the other exercises??? thanks for the help, im going to start on workout A tommorow so i will take on board the changes you have recommended, thanks

07-03-2006, 12:46 PM	#4
steel Registered User Join Date: Jan 2006 Location: Wales Posts: 106	sorry iv just noticed you have added the curls in on workout C! sorry

07-03-2006, 03:07 PM	#6
steel Registered User Join Date: Jan 2006 Location: Wales Posts: 106	thanks - im aiming for that but wont beat myself up about it if i dont get there (im using that as a guide really coz iv not got any means to measure my fat acurately). as long as im feeling and looking better il be happy.