Help with a workout routine at the gym

sabrinaf1989
sabrinaf1989 Posts: 4
in Fitness and Exercise
Hi!


Okay so I joined Planet Fitness, and so far it is going great. My concern is I really need to figure out a workout routine for when I am at the gym.

On Monday I did Stretching and Abs, then I did the 30 min Circuit Training they have there.
on Tuesday I did 15 min Elliptical training, then i did upper body workout 3 sets of 15 and 20lbs each, basically all the weight machines they had for the upper body I did.

Its wed and im thinking of doing lower body but what do i do for Thursday and Friday?

I need help setting up a routine. I cant really run because it hurts my knees.

Any advise please

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    It's great to read that you've joined a gym and are trying to improve your fitness. Kudos!

    Can you provide us with some more details, regarding your overall goals? I tried to get more information by looking up your profile, but you didn't have anything filled out. So maybe you can tell us a bit more about what you're wanting to do for exercise and why?

    I look forward to reading more and either I or some other folks here can hopefully provide some helpful feedback!
  • StrictlyPro
    StrictlyPro Posts: 72
    Step 1. Join another gym

    Step 2.

    Alternate A and B routines 3 non consecutive days per week. (Ex. Mon\Wed\Fri, week one ABA week 3 BAB, etc.)

    A routine
    Mandatory:

    Squat 3x8

    Superset
    Standing barbell press 3x8
    Chins 3xfail\3x8 weighted or assisted\lat pull downs 3x8

    Optional:

    Superset
    Any curl 2-10-12
    Lying tricep extension 2-10-12

    Superset
    Calf press 3x12-15
    abs 3x10-12

    B routine
    Mandatory:

    Deadlift 1x8

    Superset
    Bench press 3x8
    Barbell Row 3x8

    Optional:

    Giant set
    Shoulder side raise 3x10-12
    Face Pulls 3x10-12
    Shrugs 3x10-12

    Superset
    Calf press 3x12-15
    abs 3x10-12

    Do at least one warmup set for each compound lift with 8 reps at 50% workset weight. An additional warmup with a bit more weight and less reps might be nice. Something like 4 reps at 75% of workset weight.

    Find your 8 rep maxes for each lift and start at 20% less than that. Ex. If 135 is the absolute most weight you can bench for 8 reps, start at .8*135=105 and work up from there.

    Add 10lbs to deadlifts every workout, 5lbs to squats every workout, 2.5-5lbs to bench, rows, and standing press every workout. Progress on chin-ups as best you can. If you do any optional lifts, add weight\reps as often as you can. I would hold off on adding any of the optional lifts for 2-3 months. Without optional lifts added, each routine should last a bit under 30 minutes.

    Rest 90-120 seconds between sets of squats. Rest 30-60 seconds between each exercise on supersets. If you do the full giant set on B routine, probably no rest at all between sets.

    Eat at least 1g protein and .45g fat per lb of your lean body mass (total weight minus fat weight). Fill the rest of your calories with whatever, but plenty of carbs. Order a digital food scale from amazon.com

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