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Old 01-11-2009, 04:52 PM  
JimNasium JimNasium is offline
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Help with workout routines...

We joined a gym for the new year and Jenny has been successful in getting me off of my butt. It's been years since I've done any kind of strength training and honestly I'm struggling with developing a routine. Can anyone point me in the right direction? I'm looking for a basic workout focused on cardio and strength training that can be accomplished in an hour. The gym in question has plenty of free weights and Cybex machines. Also, any good websites you could direct me to would be appreciated.
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Old 01-11-2009, 04:54 PM   #2
Count Alex's Losses Count Alex's Losses is offline
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Buy this book.

http://builtforshow.com

It emphasizes 3x a week total body workouts that incorporate a variety of machines and free-weight exercises.
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Old 01-11-2009, 05:05 PM   #3
unothadeal unothadeal is offline
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Grab a barbell with no weight on it.

1. Straight leg deadlifts (Arch your back and bend over keeping your legs straight with the barbell against your quads.)

No rest

2. Bent over rows (Knees slightly bent, bend over and pull the barbell up to your chest)

No rest

3. Bar on back split squats. (Basically a lunge but keep both feet planted.)

No rest

4. Standing pull ups. (Standing straight up, use a close grip on the bar and pull it up to neck height)

No rest

5. Squat press. (With the bar on your back, full squat, and once you reach the top press the barbell up over your head)

No rest

6. Standing goodmornings. (Legs straight and bar on back, arch your back and lean over as far as you can go.)

No rest

7. Bicep curls

Do 10 reps for each exercise and 4 sets. Rest 3-4 minutes between sets. If you can add weight. This is good because it contains both strength training and cardio because you aren't resting between exercises.
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Old 01-11-2009, 05:07 PM   #4
petegz28 petegz28 is online now
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Quote:
Originally Posted by JimNasium View Post
We joined a gym for the new year and Jenny has been successful in getting me off of my butt. It's been years since I've done any kind of strength training and honestly I'm struggling with developing a routine. Can anyone point me in the right direction? I'm looking for a basic workout focused on cardio and strength training that can be accomplished in an hour. The gym in question has plenty of free weights and Cybex machines. Also, any good websites you could direct me to would be appreciated.
I used to do the "Push-Legs-Pull" routine....mix in 20-30min of cardio...

Monday - Push exercises, bench press, dips, that sort of thing
Wendesday - legs
Friday - pull exercises, curls, that sort of thing.

Do it on freeweights as much as possible.
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Old 01-11-2009, 05:23 PM   #5
mlyonsd mlyonsd is offline
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Does your gym have a personal trainer? If so I'd spend the money and have them help you for a few weeks. A good PT can give you a routine that will encompass all your major muscle groups.

I was running 2.5 miles on a treadmill everyday and then my back went out. I couldn't believe how easy my PT taught me how to fix it. They'll show you exerices you'll never think about.
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Old 01-11-2009, 05:31 PM   #6
BWillie BWillie is online now
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I alternate between variations of 5x5 and HST workouts, which are much different than most people are accustomed to, and work much much better IMO. They don't really incorporate much for cardio, but you could always add a couple cardio days. I've seen my strength skyrocket, and my lean muscle mass increase as well since doing these two programs 2-3 years ago. Most bodybuilding routines you see in magazines emphasizing alot of volume and training body parts to failure almost all the time don't work very well for alot of people unless they juice. For example, most people say you should do splits like what petegz28 suggests, and while they can be somewhat successful for some people, I've found using the element of progressive load and rarely lifting to failure to allow me to get bigger and stronger.

I don't know if this is what you are looking for, but if you are looking to gain the most amount of muscle possible you might want to take a look.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

http://www.hypertrophy-specific.com/hst_index.html
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Old 01-11-2009, 06:07 PM   #7
chiefbowe82 chiefbowe82 is offline
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http://forum.bodybuilding.com/
great forum, everything on the site imaginable, from nutrition, exercises, motivation, etc.
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Old 01-11-2009, 06:21 PM   #8
Buehler445 Buehler445 is online now
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I had a decent one when I was in Emporia. Let me see if I can find it.
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Old 01-11-2009, 06:37 PM   #9
LOCOChief LOCOChief is offline
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Quote:
Originally Posted by unothadeal View Post
Grab a barbell with no weight on it.

1. Straight leg deadlifts (Arch your back and bend over keeping your legs straight with the barbell against your quads.)

No rest

2. Bent over rows (Knees slightly bent, bend over and pull the barbell up to your chest)

No rest

3. Bar on back split squats. (Basically a lunge but keep both feet planted.)

No rest

4. Standing pull ups. (Standing straight up, use a close grip on the bar and pull it up to neck height)

No rest

5. Squat press. (With the bar on your back, full squat, and once you reach the top press the barbell up over your head)

No rest

6. Standing goodmornings. (Legs straight and bar on back, arch your back and lean over as far as you can go.)

No rest

7. Bicep curls

Do 10 reps for each exercise and 4 sets. Rest 3-4 minutes between sets. If you can add weight. This is good because it contains both strength training and cardio because you aren't resting between exercises.
Great workout, maybe add 15-20min warm up/ cardio ie: bike, row maching or treadmill. Elevate your heartrate to around 130bpm (not so much you can't carry on a conversation) then maintiain that rate throughout the unothedeals w/o. Best to finish it all with a good stretch. less than 60 min.
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Old 01-11-2009, 07:24 PM   #10
stevieray stevieray is offline
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you put your right hand up
you put your right down
you lift the weight
till they really make youu frown

you do the Jenny pokey
till she smiles and slowly pouts

that's what it's all about
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Old 01-11-2009, 07:39 PM   #11
'Hamas' Jenkins 'Hamas' Jenkins is offline
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Quote:
Originally Posted by KC_CHIEFS_06 View Post
http://forum.bodybuilding.com/
great forum, everything on the site imaginable, from nutrition, exercises, motivation, etc.
You forgot webcasted suicide
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Old 01-11-2009, 07:53 PM   #12
Oz_Chief Oz_Chief is offline
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I like Simon Waterson's stuff. I think this is a really good book:

http://www.amazon.co.uk/The-30-Minut...299451&sr=8-11

You'll see it say things like "lose a dress size" etc. Do not let that fool you into thinking this is for women.

This guy is an ex-British soldier that now trains actors in the film industry. More recent cleints include Daniel Craig and Halle Berry.

I like his approach because it is all about brief (30-45 minutes) workouts based on circuit training and running.

A few years ago I was looking for a routine. I picked this book up and have been in excellent shape ever since. I am not big into building large muscle but more focused on cardiovascular fitness with muscle toning. If you are looking for advice regarding body building I would look elsewhere.
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Old 01-11-2009, 07:54 PM   #13
penguinz penguinz is offline
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Quote:
Originally Posted by unothadeal View Post
Grab a barbell with no weight on it.

1. Straight leg deadlifts (Arch your back and bend over keeping your legs straight with the barbell against your quads.)
Knees should be slightly bent.
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Old 01-11-2009, 08:17 PM   #14
eazyb81 eazyb81 is offline
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Quote:
Originally Posted by KC_CHIEFS_06 View Post
http://forum.bodybuilding.com/
great forum, everything on the site imaginable, from nutrition, exercises, motivation, etc.
Yep, I was going to provide a link to this board.

Bodybuilding.com and elitefitness.com provided the knowledge that helped me get ripped a couple years back.
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Old 01-11-2009, 08:22 PM   #15
QuikSsurfer QuikSsurfer is offline
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