Need help planning gymn workouts.

FitFunTina

Hi everyone, I was hoping for some suggestions on how to maximize my gym time by helping me plan my weekly workouts.

I'm limited to 1.5 hours a day (babysitting), and plan on going 6 times a week.

So far, here is my schedule:

Mondays - 1 hr zumba, 1/2 hr ________
Tuesdays - 30 min Couch to 5K, 1 hr ___________
Wednesdays - 1 hr spinning, 1/2 hr ___________
Thursdays - 30 min Couch to 5K, 1 hr ___________
Fridays - ______________________
Saturdays - 1 hour Drums Alive (with core/stability ball conditioning), 1/2 hr Couch to 5K
Here are my desired options:
Cybex circuit - (Takes approx. 30 min to go through the entire circuit with one set of 12 reps each)
Rowing
Elliptical (I know some people poo poo on it, but I do enjoy it for variety)
Stationery Bikes (mehh on those)
Swimming laps (which I'm mostly planning for the days that I'm sore since I wouldn't have time to change to do anything else)

My ultimate goal - weight loss through fitness. I like variety (as you can see). I know strength training is important, so I imagine I'd be filling in a lot of those blanks with the Cybex machines. But with my limited time I don't know if it is better to do one set of reps on every machine (full body) or do two sets of reps and split up the days between upper and lower body. I'm also planning on supplementing ab/core workouts at home, since I can do those with 2 little kids (although one of them thinks it's an invitation to wrestle lol)

Insight much appreciated!

And please excuse the typo in the topic. Not edit-able. Sheesh.

explosivedonut

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

mperrott2205

Elliptical (I know some people poo poo on it, but I do enjoy it for variety)

Escape_Artist

1.5hr a day is a lot... you don't need that at all :noway:

Try looking into New Rules of Lifting, Starting Strenght or Stronglifts

That's a whole lot of cardio you are doing there... which is not necessary at all

jacksonpt

First, the "more is better" approach to exercise isn't necessarily a good thing. Less time being more focused/intense is better than more time doing whatever.

Second, I suggest changing your goals/mindset... weight loss through DIET, health through fitness. Use your diet to control your weight, use exercise for the overall health benefits, to change how you look , to get stronger, faster, etc.

Third, yes... add some strength training. 2-4 days per week. If you insist on doing weights on the same day you do cardio (which I don't recommend), do weights first. To make the most of your time, do heavy heavy heavy compound lifts with free weights - squats, deadlift, bench, row, overhead press. Do 3-5 sets of 5-10 reps. Look at a program like starting strength to get you going.

Since you are looking for suggestions, I'd say something more along these lines:
Day 1- cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 2 - weights, full body, compound lifts
Day 3 - cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 4 - rest
Day 5 - weights, full body, compound lifts
Day 6 - cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 7 - weights, full body, compound lifts
Day 8 - rest
Repeat

You talk a lot about making the most of your time. Cybex Circuts aren't the best way to do that. Can they be effective for strength training? Sure, but it's not the most effective/efficient use of your time.

FitFunTina

First, the "more is better" approach to exercise isn't necessarily a good thing. Less time being more focused/intense is better than more time doing whatever.

Second, I suggest changing your goals/mindset... weight loss through DIET, health through fitness. Use your diet to control your weight, use exercise for the overall health benefits, to change how you look , to get stronger, faster, etc.

Third, yes... add some strength training. 2-4 days per week. If you insist on doing weights on the same day you do cardio (which I don't recommend), do weights first. To make the most of your time, do heavy heavy heavy compound lifts with free weights - squats, deadlift, bench, row, overhead press. Do 3-5 sets of 5-10 reps. Look at a program like starting strength to get you going.

Since you are looking for suggestions, I'd say something more along these lines:
Day 1- cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 2 - weights, full body, compound lifts
Day 3 - cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 4 - rest
Day 5 - weights, full body, compound lifts
Day 6 - cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 7 - weights, full body, compound lifts
Day 8 - rest
Repeat

You talk a lot about making the most of your time. Cybex Circuts aren't the best way to do that. Can they be effective for strength training? Sure, but it's not the most effective/efficient use of your time.

Thank you. I lost the first 10 lbs though diet alone. (Officially, anyway - lost a little more than than before I officially started) I know diet is 90% of the equation. However, I wanted my energy back. I was tired of still being in post-partum sleep-deprived state. I'm still getting the same amount of sleep as before my daughter was born almost 5 months ago, but now that I've started with the fitness, I no longer need a nap (which I couldn't get before anyway), and my brain is able to function more coherently.

So, maybe I'm doing more cardio than some of you are saying I need, but I'm ENJOYING the cardio immensely. I'm pushing my body, and this is something I can maintain as a lifestyle. I don't enjoy free weights. I never have. After I've gotten into the groove of figuring my routine/body out, I may switch over to them. But for now, the Cybex is taking the guesswork out for me. If I feel the weight is not challenging enough, I bump it up. I appreciate that it is measuring my form and the annoying beep that I'm doing the rep too quickly.

FitFunTina

Elliptical (I know some people poo poo on it, but I do enjoy it for variety)

THANK YOU for that AMAZING piece of encouragement. [/sarcasm]

*rolls eyes*

Seriously, why did you come in here?

erickirb

I would say find a good strength training program (stronglifts, starting strength, new rules of lifting for women) and do cardio on the non-lifing days, or none at all.

For weight loss cardio just allows you to eat more and maintain the same deficit you could have achieved from diet alone. It does have a host of other benefits, and depends on if you are competing or not on how much you should/need to do.

erickirb

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

You spend 30 mins on triceps alone? Why? I would also not suggest doing chest the day after tricps, as they get worked in the chest exercises and if you are not recovered from the previous day it will have a detrimental effect on your chest workout. Why not look at push/pull splits, or upper/lower splits, or full body workouts instead?

FitFunTina

I would say find a good strength training program (stronglifts, starting strength, new rules of lifting for women) and do cardio on the non-lifing days, or none at all.

For weight loss cardio just allows you to eat more and maintain the same deficit you could have achieved from diet alone. It does have a host of other benefits, and depends on if you are competing or not on how much you should/need to do.

Eventually, I would like to do a 5K. I always thought I wanted to do that because that's what people say. However, on week 2 I've found that I actually like running. I used to hate running, but it's only because I thought I was going to die whenever I did it. Yesterday at the end of my couch to 5K I ran a little bit further, because I still felt good and wanted to keep going.

jacksonpt

First, the "more is better" approach to exercise isn't necessarily a good thing. Less time being more focused/intense is better than more time doing whatever.

Second, I suggest changing your goals/mindset... weight loss through DIET, health through fitness. Use your diet to control your weight, use exercise for the overall health benefits, to change how you look , to get stronger, faster, etc.

Third, yes... add some strength training. 2-4 days per week. If you insist on doing weights on the same day you do cardio (which I don't recommend), do weights first. To make the most of your time, do heavy heavy heavy compound lifts with free weights - squats, deadlift, bench, row, overhead press. Do 3-5 sets of 5-10 reps. Look at a program like starting strength to get you going.

Since you are looking for suggestions, I'd say something more along these lines:
Day 1- cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 2 - weights, full body, compound lifts
Day 3 - cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 4 - rest
Day 5 - weights, full body, compound lifts
Day 6 - cardio, whatever you like (zumba, elliptical, C25K, rowing, whatever)
Day 7 - weights, full body, compound lifts
Day 8 - rest
Repeat

You talk a lot about making the most of your time. Cybex Circuts aren't the best way to do that. Can they be effective for strength training? Sure, but it's not the most effective/efficient use of your time.

Thank you. I lost the first 10 lbs though diet alone. (Officially, anyway - lost a little more than than before I officially started) I know diet is 90% of the equation. However, I wanted my energy back. I was tired of still being in post-partum sleep-deprived state. I'm still getting the same amount of sleep as before my daughter was born almost 5 months ago, but now that I've started with the fitness, I no longer need a nap (which I couldn't get before anyway), and my brain is able to function more coherently.

So, maybe I'm doing more cardio than some of you are saying I need, but I'm ENJOYING the cardio immensely. I'm pushing my body, and this is something I can maintain as a lifestyle. I don't enjoy free weights. I never have. After I've gotten into the groove of figuring my routine/body out, I may switch over to them. But for now, the Cybex is taking the guesswork out for me. If I feel the weight is not challenging enough, I bump it up. I appreciate that it is measuring my form and the annoying beep that I'm doing the rep too quickly.

Sounds like you already know what you want to do. Why not just do it?

explosivedonut

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

You spend 30 mins on triceps alone? Why? I would also not suggest doing chest the day after tricps, as they get worked in the chest exercises and if you are not recovered from the previous day it will have a detrimental effect on your chest workout. Why not look at push/pull splits, or upper/lower splits, or full body workouts instead?

It was something quick I wrote up based on her schedule. I was attempting to work around it, while maximizing the time she had. And I don't spend 30 minutes on triceps alone. I lift an hour a day, 6 days a week, doing a 5 day split. My schedule goes Chest, Legs, Arms, Shoulders, Back, repeat. However, I do all the moves I listed, plus some other ones. I'm essentially taking the Body Beast (beachbody) routine, and modifying it to fit my needs.

MissStatement

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

You don't need to concentrate on triceps and biceps. In fact, incorporating compound lifts pretty much eliminates the need to focus on any isolation exercises, unless you have a specific goal of strengthening those particular muscles. If you don't enjoy free weights, then for now stick with the machines. Leg press, hamstring curl, lat pulldown, upright row, chest press, dip, overhead press, and ab machine will give you the most bang for your buck, timewise.

explosivedonut

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

You don't need to concentrate on triceps and biceps. In fact, incorporating compound lifts pretty much eliminates the need to focus on any isolation exercises, unless you have a specific goal of strengthening those particular muscles. If you don't enjoy free weights, then for now stick with the machines. Leg press, hamstring curl, lat pulldown, upright row, chest press, dip, overhead press, and ab machine will give you the most bang for your buck, timewise.

I do both compound lifts and isolation exercises. But I really want to strengthen my biceps, triceps, and chest especially. I hate those parts of me. So that's why I am doing both right now.

AllanMisner

As noted above, your goals could be better refined, but that said, if you're locked into blocks of time (baby sitter), I wouldn't do cardio and weights on the same days. I'd do three days of weights and three days of cardio (alternating). Establish a whole body workout (use body weight and free weights more than machines to include stabilizer muscle development) for he days that you do strength/muscle mass training. And for the love of God, go as heavy as you can. Eat more protein on weight days, more carbs on cardio days.

Your body is going to be different than anyone else's, so tweak as you go. Figure out what works for you and refine that strategy.

AllanMisner

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

You don't need to concentrate on triceps and biceps. In fact, incorporating compound lifts pretty much eliminates the need to focus on any isolation exercises, unless you have a specific goal of strengthening those particular muscles. If you don't enjoy free weights, then for now stick with the machines. Leg press, hamstring curl, lat pulldown, upright row, chest press, dip, overhead press, and ab machine will give you the most bang for your buck, timewise.

I do both compound lifts and isolation exercises. But I really want to strengthen my biceps, triceps, and chest especially. I hate those parts of me. So that's why I am doing both right now.

You can't spot reduce and you can't spot refine (until you've built a foundation through compound movements). You're not a body builder, so there isn't much value for the time spent working biceps and triceps. You're going to get more bang for the buck doing deadlifts and pull ups (even if assisted) than you will for dumbbell curls (that won't do much other than a little lactic acid burn and no show).

explosivedonut

You don't need to concentrate on triceps and biceps. In fact, incorporating compound lifts pretty much eliminates the need to focus on any isolation exercises, unless you have a specific goal of strengthening those particular muscles. If you don't enjoy free weights, then for now stick with the machines. Leg press, hamstring curl, lat pulldown, upright row, chest press, dip, overhead press, and ab machine will give you the most bang for your buck, timewise.

I do both compound lifts and isolation exercises. But I really want to strengthen my biceps, triceps, and chest especially. I hate those parts of me. So that's why I am doing both right now.

You can't spot reduce and you can't spot refine (until you've built a foundation through compound movements). You're not a body builder, so there isn't much value for the time spent working biceps and triceps. You're going to get more bang for the buck doing deadlifts and pull ups (even if assisted) than you will for dumbbell curls (that won't do much other than a little lactic acid burn and no show).

Yeah, everyone knows you can't spot reduce... but you can't spot refine? lolwut? Sure you get more bang for your buck doing compound exercises (and if you read the post the only day in which there wasn't a compound exercise is tricep day. But even still, tricep dips work the chest, so there's that), but Preacher Curls are awesome, because they help build mass in the segmental stabilizers. Starting strength is a great book, and stronglifts is a great program, but to dismiss all other forms of lifting is just as foolish as guys who don't do leg day.

I hate to ask this..... Bro, do you even lift?

MissStatement

Here's what I would do, with your limited time. A five day split.

Mondays: Triceps. You have a half hour. 5 sets of Tricep kickbacks, 6 sets of tricep pushdowns, 4 sets of tricep dips.

Tuesday. Chest. One hour. Barbell Bench Press 2 warm up sets 4 work sets, Incline Barbell Bench press 2 warm up sets 4 work sets, Chest Flys 3 work sets, 4 sets chest dips, push ups until you cannot do any more.

Wednesday: Legs. Half hour. Barbell Squats 2 warm up sets 3 work sets, Standing calf raises 4 sets, Leg press 2 warm up sets 3 work sets.

Thursday: Biceps. One Hour. Barbell bench press 2 warm up sets 4 work sets, Preacher Curls 2 warm up set 4 work sets, Chin ups 4 sets, hammer curls 4 sets. Concentration curls 4 sets.

Fridays Shoulders and back. 1.5 hours. Deadlifts (either barbell or dumbbell) 2 warm up sets 4 work sets. Barbell shoulder press 2 warm up sets 4 work sets, pull ups 4 sets, dumbbell shurgs 4 sets, lat pulldown 4 sets, dumbbell side lateral raise 4 sets.

Don't do too much wit the Cybex machines or the Smith machine. The more you do with free weights, the better your results will be.

Hope this helps!

You don't need to concentrate on triceps and biceps. In fact, incorporating compound lifts pretty much eliminates the need to focus on any isolation exercises, unless you have a specific goal of strengthening those particular muscles. If you don't enjoy free weights, then for now stick with the machines. Leg press, hamstring curl, lat pulldown, upright row, chest press, dip, overhead press, and ab machine will give you the most bang for your buck, timewise.

I do both compound lifts and isolation exercises. But I really want to strengthen my biceps, triceps, and chest especially. I hate those parts of me. So that's why I am doing both right now.

Sorry, I should have been more clear. I was trying to tell the OP that if her time is limited, then rather use the split you suggested, she should stick to the compound lifts.