Question for in2fitness....

[Felonious Monk]

...or anyone else that works out regularly.

I'm preparing to get back in the gym to get back in 1st round shape. My partner from last year left to Florida and I have since forgot our full routine.

Does anyone have a good workout routine for 4 days-a-week? Also, we didn't do alot of abs and wanted to incorporate that in there as well.

Thanks in advance!

 

[homedog]

routine

routine

I would recommend a push/pull routine for 4 days a week. Mon., Tue, Thur., Fri.

Mondays and Thurs (push): chest, shoulders, and triceps.
Chest:
Flat Bench (can vary between bar and dumbbell), Incline Bench, Flies
Shoulders:
Military presses, lateral raises, vertical rows
Triceps:
Standing push downs, kick backs, close-grip bench

Tues and Friday: back, biceps, legs
Back:
Seated rows, pull downs, hyperextensions (roman chair)
Biceps:
Preacher seat curls, standing barbell curls, hammer curls, isolation curls, etc. (choose 3)
Legs:
Squats, lunges, hack squats, hamstring curls, leg extensions, toe raises.
Abs:
Crunches

 

[wareagle]

Get a lighter, a bag of tweed, and a pipe, you'll be home free. Not to mention a bottle of scotch...:drinky:

 

[Felonious Monk]

homedog,

that sounds like a great plan. If you don't mind, could you also give details on sets/reps per each routine?

If that might take too much time, don't worry about it. I usually do around 10-15 reps per set.

Sound about right?

 

[in2fitness]

Felonious Monk---I think homedog's routine looks like it would be perfect for you since you're just starting back. One thing though, just stay real light with the weights at first and concentrate on your form while performing the exercises. If you need anymore info or nutritional info, just let me know.

 

[in2fitness]

If you don't mind, could you also give details on sets/reps per each routine?

r u trying to build or get cut??

 

[Felonious Monk]

oh yes, how could I forget about the supplements? this is another thing I wanted to know more about.

I was taking around 6 creatine caps a day....3 before workout and 3 after. Also took 2-3 Ripped Fuel caps before workout.

I'm definitely wanting to add bulk. I don't have much fat on my body and I've always had good muscle tone. Except for my gut is getting a liitle flabby due to excess amounts of beer, so I would want to try and burn as much as I can in that regard.

Are there any good websites I can go to for a good workout plan that shows required reps/sets?

Thanks guys.

 

[in2fitness]

one more thing...

one more thing...

I would also suggest reading Body For Life By Bill Plillips body for life

Also, MAKE SURE THAT YOU WARM UP!!

Warming up is important for focusing your mind and preparing your muscles for work and for preventing injury? which are straight out of the book, Body-for-LIFE.

You see, the initial sets for each body part are performed at a fairly low intensity level, which allows your muscles to get warm. A level-5 intensity, which is what your first set for each body part should be, is a light set. For example, a level-5 effort on the flat dumbbell press for me is lifting 40-lb weights 12 times.

Your first couple of sets get the joints moving and your blood flowing. Then, as you gradually increase the weight and intensity with each set, you?ll be firing up what?s called the ?neuromuscular junction.? This is the point where your muscles receive a signal from your brain to contract. These signals flow through your body like electricity flows through wires. And, it takes a few sets to get this system primed and ready for your ?high-point? sets.

Stretching is also incorporated into my workout Program. By performing each exercise through its full range of motion, and by using barbells and dumbbells, you are stretching your muscles as you lift and lower the weights. The key here is form. You must stretch your muscles as you lower the weight and emphasize the eccentric or lowering portion of each rep?which lengthens (i.e., stretches) your muscles

 

[homedog]

Stay at three exercises per body part and three sets of 10-12 when starting out. In2fitness is correct when he says that warm-up sets are important.

 

[in2fitness]

I was taking around 6 creatine caps a day....3 before workout and 3 after. Also took 2-3 Ripped Fuel caps before workout.

First off, try to eat six smaller meals a day instead of two or three big meals. LOTS OF PROTEIN! You can start back with 6 creatine caps as before but be careful with that shit because they still don't know what the long term effects of using it will do to you (if anything). Just stop taking the creatine after 2 or 3 months after you are getting stronger. I don't think that you'll need to take the ripped fuel unless you are working out first thing in the morning.

I'm definitely wanting to add bulk. I don't have much fat on my body and I've always had good muscle tone.

Try 4 sets per exercise with low reps (8-10 per set)

Except for my gut is getting a liitle flabby due to excess amounts of beer, so I would want to try and burn as much as I can in that regard.

I feel ya monk...it sucks getting older doesn't it? Cardio 3-4 times per week. Start off slow!! Also, I switched to beer with low carbs like Amstel Light and Corona Light (both 5 carbs per bottle).

Hope this helps.

 

[Felonious Monk]

Great stuff from both of you, thanks alot!

I was using the ripped fuel for extra energy, would that get in the way of the creatine maybe?

Abou that book, are you suggesting I order it or is there a free version of it online?

How does Bud Light compare to the 2 beers you mentioned?

 

[in2fitness]

I am real weary of anything with ephedra in it so I would say avoid the ripped fuel unless you really need a boost. It will not interfere with the creatine either way. I think bud light has 11 grams of carbs per bottle. Have fun!!

 

[JSMOOTH]

I'm not an expert...

I'm not an expert...

but I've tried many different methods. One thing I like to do is too change up my routine every month or so. I find that my 2 favorite routines are...
1. 2 muscles per day (doing the larger muscle first) i.e...
day 1. back and biceps
day 2 chest and triceps
day 3 off
day 4 shoulders and abs
day 5 start over
2. 1 muscle per day (with a little abs every day)

I try to jog a mile at least 4 times per week and I also try not to eat at least 3 hours before bed. Proper nutrition is my biggest setback as like yourself, I enjoy beer.

As far as supplements...I take Creatine (powder) with water an hour before working out. I take twice the prescribed amount because I read that 1/2 of it leaves your system through urine and sweat. Also, I take CelTech after working out.

in2fitness....I love your signature...beam me up!

 

[JSMOOTH]

you might want to include a leg workout in your routine. I don't do them, other than some calf raises to help with b-ball.

 

[in2fitness]

SMOOTH---I'm pulling for your Congressman too! I like his no bullshit approach to things.