Basic Workout Routine?

inshallah · Jul 5, 2004

I need a basic guideline eg ...

Monday - Arms/UpperBody
Tuesday - Chest
Wed - Cardio (running/swimming on rotation for 45mins?)
Thurs - Legs
Friday - Abs
Saturday - Cardio?

Currently ive never been in the gym much but am in healthy condition due to regular tennis playing (ffs ... somebody bulldoze henmen hill lol).

Am 19yrs old and 15stones (I think 215pounds) 6ft tall. All areas of body are normal, arms/legs etc im happy with and just want bigger but my stomach is very out of shape ... in comparison to my body I let my stomach go due to being seduced repeatedly by good food (lol) and office work all day long (sitting down).

I now have alot more time on my hands and can spend as much time as is needed in the gym. DIET wise im already taking under control (wow not as under the scope as some of you ppl lol) eg making sure a good intake of at least 200g protein andlots of tuna/chicken/meat/eggs etc ....

Right thats it .... just need a general routine I should follow my normal recovery time is 2-3 days , very much appreciated if anyone can help!

Cheers :afro:

EDIT: ps is there any benefit of working out in a jumper/hoody than just t shirt eg extra sweating more calories burned?

pullinbig · Jul 5, 2004

200g protein is not enough for a 200lb pound man esp if you weight training and doing a lot of cardio.,

Frosty · Jul 5, 2004

I just posted this on another board:

Monday:
Squats and chins 3x8

Tuesday:
Light cardio for 30 minutes

Wednesday:
pullups and bench press 3x8

Thursday:
Light cardio for 30 minutes

Friday:
Dips and deadlift 3x8

Saturday:
Active recovery. Just keep active.

Sunday:
Active recovery. Just keep active.

Just lift heavy, eats lots of meat, and rest.

pullinbig · Jul 6, 2004

Frosty said:
I just posted this on another board:

Monday:
Squats and chins 3x8

Tuesday:
Light cardio for 30 minutes

Wednesday:
pullups and bench press 3x8

Thursday:
Light cardio for 30 minutes

Friday:
Dips and deadlift 3x8

Saturday:
Active recovery. Just keep active.

Sunday:
Active recovery. Just keep active.

Just lift heavy, eats lots of meat, and rest.

there is a posibility of overtraining on this routine if one is truly lifting heavy. 3 sets of squats is a lot and then to do full pulls in the same week heavy is tough. i can go about 3 weeks doin both in the same week then i get overtrained. and if you lifting heavy 48 hours between heavy benching and heavy dips is cuttin it close. why not do the dips and benching the same day. do the chins, pull ups and deads another. then have a squat day. here's a sample.

monday: legs. pressing movemensts only.
tuesday: chest shoulders and tris
thursday: posterior and bis.

i prefer 1 or 2 work sets tops. rep range is contingent on how trainee responds. this routine works very well. i think i got a rep range and exercise posting in the deadlift sticky.

now i am not saying that your routine wont work frosty. just saying for me its too much if i truly go heavy. still a better looking routine than most i have seen.

cycle · Jul 6, 2004

overtraining

pullinbig said:
there is a posibility of overtraining on this routine

I would like to know and for "inshallah" too
What is overtraining, in general ?

I am using a deca/winny/sustanon cycle and I do my bodyparts (chest/shoulders/legs/back) on a 5 day
cycle ...so by day 5 my the next body part had enough rest....I take loads of supps and protein.
I warm up and strech throughout the workout and so far no injuries. I don't go much past 1 hour of straight, no chit chat,
heavy and fast work out. I crawl out of the gym, still feeling the burn in some muscle groups. Train everyday & I LOVE it...

Is overtraining when you have not recovered enough or start to get a lot of joint pain?
I would like to push myself to the edge, just before "overtraining".

Frosty · Jul 6, 2004

Well, yes, someone experienced like you could overtrain because you can lift really heavy. I figured a newbie wouldn't be able to lift as heavy, so he could get away with a bit more volume for now. I also have the reps fairly high so that he can get the motions right and not go TOO heavy just yet.

However, if he did overtrain on it then all he would have to do is simply cut back on the volume. Just take off a set of each workout...no biggie. Keeping the intensity high is most important to make gains. I should have mentioned that in the first place - if strength levels drop, cut off a set and only do 2x8 from now on, just don't drop intensity.

If that doesn't work you can always try something else, like hitting each muscle group every 5-7 days. I'm no expert, but he should try something and see how it works.

pullinbig · Jul 6, 2004

not bashing you just makin an observation. its a nice looking routine and a good startig point. better than a 5 day routine for sure. i really like the amount of exercises and the ones you chose. sticking with the basics. nice compound core movements as a center piece.

Frosty · Jul 6, 2004

Re: overtraining

zdravo said:
I would like to know and for "inshallah" too
What is overtraining, in general ?

Overtraining is first characterized by central nervous system fatigue. This means strength levels drop. Then your adrenals get messed up if you keep pushing, and that can lead to a whole host of problems, such as acne, getting sick, losing gains, etc.

I do have a test you can do to determine if you have CNS fatigue, but it's a small .exe file for the computer. If anyone could host it for me I could post a link and you could use it. You take the test after establishing a baseline, and if you're down by 10% or so, you need to cut back on volume in your workout.

cycle · Jul 6, 2004

Re: Re: overtraining

Frosty said:
I do have a test you can do to determine if you have CNS fatigue, but it's a small .exe file for the computer.

Cool,... very interesting

iamcdn · Jul 6, 2004

Re: Re: overtraining

Frosty said:
Overtraining is first characterized by central nervous system fatigue. This means strength levels drop. Then your adrenals get messed up if you keep pushing, and that can lead to a whole host of problems, such as acne, getting sick, losing gains, etc.

I do have a test you can do to determine if you have CNS fatigue, but it's a small .exe file for the computer. If anyone could host it for me I could post a link and you could use it. You take the test after establishing a baseline, and if you're down by 10% or so, you need to cut back on volume in your workout.

i could prolly host this for you for a bit. how big is the file?

Frosty · Jul 6, 2004

Re: Re: Re: overtraining

iamcdn said:
i could prolly host this for you for a bit. how big is the file?

Thanks, iamcdn, but pullinbig is gonna host it for me. Thanks anyway, bro.

longhorn11 · Jul 26, 2004

inshallah · Aug 5, 2004

lol my old thread got bumped ... cheers fellas

I finally came up with this basic routine :

MONDAY - Chest/Arms
TUESDAY - Cardio
WEDNESDAY - Abs
THURSDAY - Cardio
FRIDAY - Legs
Saturday - Cardio
Sunday - Rest

its been working for me and I dont feel fatigued as each body part has time to rest... I dont use any roids and I'd recommend for those like me just starting out.

peace

noomi_nooma · Aug 5, 2004

wheres shoulders and back dude?

Frosty · Aug 5, 2004

inshallah said:
lol my old thread got bumped ... cheers fellas

I finally came up with this basic routine :

MONDAY - Chest/Arms
TUESDAY - Cardio
WEDNESDAY - Abs
THURSDAY - Cardio
FRIDAY - Legs
Saturday - Cardio
Sunday - Rest

its been working for me and I dont feel fatigued as each body part has time to rest... I dont use any roids and I'd recommend for those like me just starting out.

peace

Did you just totally ignore all the info in this thread?

Sensei Miagi · Aug 5, 2004

Re: Re: overtraining

Frosty said:
I do have a test you can do to determine if you have CNS fatigue, but it's a small .exe file for the computer. If anyone could host it for me I could post a link and you could use it. You take the test after establishing a baseline, and if you're down by 10% or so, you need to cut back on volume in your workout.

is this the tap test you are referring?

Frosty · Aug 5, 2004

Re: Re: Re: overtraining

Sensei Miagi said:
is this the tap test you are referring?

Yeah. It's a basic thing that can give an idea.

Thejuicer · Oct 1, 2013

I also wonder if training with a hoody keeps your body in a thermogenic state & helps u burn more cals

ItsRuckus · Oct 4, 2013

Thejuicer said:
I also wonder if training with a hoody keeps your body in a thermogenic state & helps u burn more cals

why the f would you bump a 9 year old thread !!! :wackit:

Basic Workout Routine?

inshallah

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pullinbig

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Frosty

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cycle

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hey yo

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