What to do?

**colos99** · 10-14-2006, 11:44 AM

If I want to 1)lose the body fat and 2)get "toned" is this a good way to go about it?
I am currently 5"6 ands have a bodyfat of about 23%
I was going to do a 3 day split with a day of rest in between each

Day 1 Chest/ Tri's/shoulders
Rest
Day 2 Legs
Rest
Day 3 Back & Biceps
Rest

What about cardio? Should I add cardio in on my rest days? Should I do 25 minutes of HIT cardio or 60 minuted of moderate cardio?

Also how many exercises should I be doing for each body part on a split like this? I was going to do 4 different exercises for each body part 4 sets of 8-12 reps each

Is a full body workout better? If one were to do a full body workout 3x a week instead of a split like this how many different exercise for each body part and how many sets and reps do you do?

I figure with my split I would be hitting each body part 16x a week: 4 different exercises 4 sets of each but if I do a full body instead do I cut the sets back or # of different exercises?

I really want to lose the belly and I am not so concerned with bulking up anymore.

Previously I did this routine for the past 3 months and I am feeling burnt out and realized I didn't want to go to the gym anymore. I was there for 2 hours each day.

I did 4 different exercises for each body part 4 sets of 8-12 reps each

Day 1- Chest/Tri's +25 min HIT cardio
Day 2 -Back/Bi's/abs
Day 3 -Legs/Shoulders + 25 Min HIT Cardio
Rest
Dat 4 -Chest/Tri's +25 Min HT Cardio
Day 5 -Back/Bi's/Abs
Day 6 -Legs/Shoulders + 25 Min HIT Cardio

**P-funk** · 10-14-2006, 12:27 PM

1) read the training 101 stickie

2) if you want to lose fat, check into the diet forum

**colos99** · 10-14-2006, 12:59 PM

I did but it doesn't really say anthing about how many exercises per body part.

2 exercises per body part doing 2 sets? 3, 4?
at what point does overtraining kick in?

I can do a bench press with 3 sets of 10-12 reps and call it quits or I can do the bench press, pec fly, incline bench press, decline bench press etc. 3 sets each.

is there a recomended # of exrecises per body part? Not talking about sets or reps

**mike456** · 10-14-2006, 01:41 PM

Originally Posted by colos99

I did but it doesn't really say anthing about how many exercises per body part.

2 exercises per body part doing 2 sets? 3, 4?
at what point does overtraining kick in?

I can do a bench press with 3 sets of 10-12 reps and call it quits or I can do the bench press, pec fly, incline bench press, decline bench press etc. 3 sets each.

is there a recomended # of exrecises per body part? Not talking about sets or reps

if you read it right, you would see you are thinking in the wrong way, don't train bodyparts train movements:
push day would look something like this:
horizontal push (bench)
horizontal push (incline bench)
vertical push (military press)
vertical push (dips)

**TJ Cline** · 10-14-2006, 03:24 PM

Originally Posted by colos99

I did but it doesn't really say anthing about how many exercises per body part.

2 exercises per body part doing 2 sets? 3, 4?
at what point does overtraining kick in?

I can do a bench press with 3 sets of 10-12 reps and call it quits or I can do the bench press, pec fly, incline bench press, decline bench press etc. 3 sets each.

is there a recomended # of exrecises per body part? Not talking about sets or reps

Once a week you can do 8-12 sets for the bigger muscle groups and 4-6 for smaller ones....for example I might do a push/legs/pull workout like this.

mon:

Chest bench 5x8, incline 4x12
Delts military press 4x8, laterals 2x12
Triceps Dips 4x10

Tue Cardio

Wed

Quads Squats 5x6, lunges 4x12
Hamstrings Stiff legg dead lift 5x10
Calfs standing calf raise 4x12

Thur Cardio

Fri

Back DB rows 5x6, lat pulls 5x10
Biceps DB curls 4x10
You can do dead lifts on this day....just be carefull because of the SLDL on wed

Just an example....and yes do short cardio workouts ( 15-25 min) on Tue and Fri...HIT is best IMO.

**assassin** · 10-14-2006, 04:56 PM

post your diet at the diet forum .........after reading the stickies there..

**CowPimp** · 10-14-2006, 04:57 PM

Originally Posted by colos99

I did but it doesn't really say anthing about how many exercises per body part.

2 exercises per body part doing 2 sets? 3, 4?
at what point does overtraining kick in?

I can do a bench press with 3 sets of 10-12 reps and call it quits or I can do the bench press, pec fly, incline bench press, decline bench press etc. 3 sets each.

is there a recomended # of exrecises per body part? Not talking about sets or reps

Look at this thread, it has what you are looking for:

Designing a Split Routine

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