Comments on workout routine

stealth · 04-23-2008, 12:18 AM

Today will be my first day in my workout routine and I would like to share it with you guys for some advice and comments.

Both trainers in the gym suggested that I work out...

Day1: Chest/Bi
Day2: Back/tri
Day3: Shoulder/legs
Day4: Rest Day
And so on.... 3 set 8 reps per body part.
Abs 3-4 days a week.

I know many people will say "That depends on your goals", I simply just want to be fit. Huge size doesnâ€™t matter to me...nice overall body shape is my goal.

Based on my readings, I think that such routine is 2 much for a beginner like me...1 day rest is not enough maybe? And as always, I've asked around and some people suggest that I try it for a while and see the results.

Going back to my kitchen now...

I think to start my day with (on 3-3.5 hrs intervals)

Meal 1: 3-4 egg whites + glass of low fat milk.
Meal 2: Smoked Turkey with Brown Bread Sandwich + low fat cheese.
Meal 3: Protein Bar or Fish/Chicken Breast/Meat + Rice + Salad.
Meal 4: After workout Protein Shake or MRP.
Meal 5: Grills or Tuna Salad + Glass of low fat milk.

Not to forget that I need to drink ALOT of water + Rest well + 20mins Cardio/day.

Stat:
5'8, 71KG

StanUk · 04-23-2008, 07:29 AM

Both trainers in your gym must be douche's.

What is happening on day 5,6 and 7? are you just training again like on days 1,2 and 3? if so thats terrible and will lead to overtraining. Also training 3 days in a row with the split you've got is also a bad idea.

You need to stick to 3-4 days a week with better seperation between the workouts, you might also consider changing your split also because at the moment it stinks.

Day 1 your doing your chest and biceps.. which is a very odd combination, day 2 your working your triceps which will have gotten hit the previous day from working your chest, and the following day your doing your shoulder which will have been hit on both day 1 and 2.

Might be an idea to read this thread here (Designing training routines by Cowpimp) to help you design a better routine.

Also your diet is ok but not great, no fruit and veg in there!

Irons77 · 04-23-2008, 07:53 AM

Well said Stan

**Gazhole** · 04-23-2008, 09:18 AM

Yeah, what Stan said.

You need to rethink your set up. Read the stickies and put something together with that info.

lucifuge · 04-23-2008, 06:45 PM

+1 with Stan, Irons & Gaz
this is a miserable plan for a beginner.
you should read the stickies,but my personal opinion is that you'd benefit greatly from a full body workout 3 days a week.

**Built** · 04-23-2008, 07:06 PM

I have a beginner's full body plan on my blog:
Got Built? Open Source Fitness - Get started here

"Basically Training" uses movement patterns rather than bodyparts, and will get you started for the first few weeks or so.

"Baby Got Back" is a more advanced setup, also based on movement planes.

And I suggest you read up a bit on diet:
Got Built? Eat less and move more
and
Got Built? How to set up a diet - basic carb cycling

stealth · 04-24-2008, 03:14 AM

I also feel that its 2 much for me as a beginner... when I started my chest training yesterday with low weights, the trainer suggested I go for 12 rep / 3sets (30sec between sets) to build some muscle stamina so I can left more weights in a progress. I went through 5 chest exercise and 4 bi. And when I asked, he said gradually the rep should be decrease and the whole program will change in a month time or so.

What I understand is that I need to go Chest/Tri instead of Chest/Bi?

I read all the post you guys suggested, but still I admit that I'm a beginner and I do even know how to work out or set a program myself. I can bring the prog I believe in with me to the GYM and ask the trainer to help me work it out the right way, that’s an option.

I'm getting confused between opinions and I wish that I just get a certain prog/workout/exercises so I go and hit the gym all by myself, knowing exactly what to do.

**Built** · 04-24-2008, 09:34 AM

I actually prefer chest and biceps. Tris get hit with chest anyway. Chest and bis are push pull and a better way to arrange it IMO.

Use the whole body split I posted. No direct arm or calf work, just heavy compounds in movement planes. It'll get you going and make sure you work your stabilizers as you get the hang of things because it's based on free weights and movement patterns rather than machines and bodyparts.

04-23-2008, 12:18 AM	#1
stealth Registered User Join Date: Apr 2008 Location: Bahrain Posts: 12	Comments on workout routine BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Today will be my first day in my workout routine and I would like to share it with you guys for some advice and comments. Both trainers in the gym suggested that I work out... Day1: Chest/Bi Day2: Back/tri Day3: Shoulder/legs Day4: Rest Day And so on.... 3 set 8 reps per body part. Abs 3-4 days a week. I know many people will say "That depends on your goals", I simply just want to be fit. Huge size doesnâ€™t matter to me...nice overall body shape is my goal. Based on my readings, I think that such routine is 2 much for a beginner like me...1 day rest is not enough maybe? And as always, I've asked around and some people suggest that I try it for a while and see the results. Going back to my kitchen now... I think to start my day with (on 3-3.5 hrs intervals) Meal 1: 3-4 egg whites + glass of low fat milk. Meal 2: Smoked Turkey with Brown Bread Sandwich + low fat cheese. Meal 3: Protein Bar or Fish/Chicken Breast/Meat + Rice + Salad. Meal 4: After workout Protein Shake or MRP. Meal 5: Grills or Tuna Salad + Glass of low fat milk. Not to forget that I need to drink ALOT of water + Rest well + 20mins Cardio/day. Stat: 5'8, 71KG

04-23-2008, 07:29 AM	#2
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Both trainers in your gym must be douche's. What is happening on day 5,6 and 7? are you just training again like on days 1,2 and 3? if so thats terrible and will lead to overtraining. Also training 3 days in a row with the split you've got is also a bad idea. You need to stick to 3-4 days a week with better seperation between the workouts, you might also consider changing your split also because at the moment it stinks. Day 1 your doing your chest and biceps.. which is a very odd combination, day 2 your working your triceps which will have gotten hit the previous day from working your chest, and the following day your doing your shoulder which will have been hit on both day 1 and 2. Might be an idea to read this thread here (Designing training routines by Cowpimp) to help you design a better routine. Also your diet is ok but not great, no fruit and veg in there!
	My Journal! Get paid to search

04-23-2008, 07:53 AM	#3
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 700	Well said Stan
	Soreness is weakness exiting the body.

04-23-2008, 06:45 PM	#5
lucifuge Madman Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 712 Photos: 11	+1 with Stan, Irons & Gaz this is a miserable plan for a beginner. you should read the stickies,but my personal opinion is that you'd benefit greatly from a full body workout 3 days a week.
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

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04-23-2008, 07:06 PM	#6
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	I have a beginner's full body plan on my blog: Got Built? Open Source Fitness - Get started here "Basically Training" uses movement patterns rather than bodyparts, and will get you started for the first few weeks or so. "Baby Got Back" is a more advanced setup, also based on movement planes. And I suggest you read up a bit on diet: Got Built? Eat less and move more and Got Built? How to set up a diet - basic carb cycling

04-24-2008, 03:14 AM	#7
stealth Registered User Join Date: Apr 2008 Location: Bahrain Posts: 12	I also feel that its 2 much for me as a beginner... when I started my chest training yesterday with low weights, the trainer suggested I go for 12 rep / 3sets (30sec between sets) to build some muscle stamina so I can left more weights in a progress. I went through 5 chest exercise and 4 bi. And when I asked, he said gradually the rep should be decrease and the whole program will change in a month time or so. What I understand is that I need to go Chest/Tri instead of Chest/Bi? I read all the post you guys suggested, but still I admit that I'm a beginner and I do even know how to work out or set a program myself. I can bring the prog I believe in with me to the GYM and ask the trainer to help me work it out the right way, that’s an option. I'm getting confused between opinions and I wish that I just get a certain prog/workout/exercises so I go and hit the gym all by myself, knowing exactly what to do.

04-24-2008, 09:34 AM	#8
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	I actually prefer chest and biceps. Tris get hit with chest anyway. Chest and bis are push pull and a better way to arrange it IMO. Use the whole body split I posted. No direct arm or calf work, just heavy compounds in movement planes. It'll get you going and make sure you work your stabilizers as you get the hang of things because it's based on free weights and movement patterns rather than machines and bodyparts.