Workout plan/advice

kswain04

I have a gym membership and worked out 6x last week, but I feel like I need more of a plan

Is this a good plan:
30 min of cardio (on the arc trainer), as many reps as I can handle on the ab coaster - every day
then alternate upper and lower body for 6 days a week.
so, for example, today I would do the cardio, ab coaster, and lower body, then tomorrow I would do cardio, ab coaster and upper body and keep alternating for 6 days with thursdays as my day off

Thanks!

carl1738

I would do the strength training first, while you have the most energy, then abs, and finish off with cardio. I would do the strength training every second day to give your body time to recover. This includes abs and your core muscles. They need time to rest and heal as well. Maybe on the days that you don't do strength training, just do 60 minutes of cardio?

rock810

Here is a plan for you. Big thing to know is the difference between sore and pain. If you feel pain (needles) stop.

Monday

30 Minutes Cardio

3 sets of 8 Squats
3 Sets of 6 Lunges
3 Sets of 8 Straight Leg Deadlift (touch your toes with dumbbells)
3 Sets of 6 Leg Curl
3 Set of 7 Leg Extension
3 Sets of 15 Calf Raises
AB WORK

Tuesday

30 Minutes Cardio

4 Sets of 5 Flat Bench
3 Sets of 8 Dumbbell Flat Bench
2 sets of 6 Close Grip Bench
3 sets of 8 Incline Bench Press w/ Dumbbells
2 sets of 7 Decline Bench Press w/Dumbbells
3 sets of 6 Kick Back
3 sets of 8 Tricep Pullover
2 sets of 6 Skull Crusher
AB WORK

Wednesday

Increase Cardio, About 60-70 Minutes (or do a pilates class)

Thursday

20 Minutes of Cardio

3 sets of 8 Military Press with Dumbbells
3 sets of 8 Side Raise
3 sets of 8 Front Raise/Plate Raise
3 sets of 6 Upright Row
2 sets of 6 High Pull (use proper Power Clean form just don't flip the bar)
3 sets of 10 Shrugs w/ Bar or Dumbbells
AB WORK

FRIDAY

20 Minutes of Cardio
3 sets of 6 Deadlift ( BE SURE TO DO PROPER FORM!!!)
3 sets of 8 Pulldown
3 sets of 8 Reverse Fly
3 Sets of 8 Chainsaw/Lawnmower
2 sets of 10 Good Morning
2 sets of 8 Seated Good Morning
2 sets of 10 Cable Row
3 sets of 10 Back Raise/Torso Raise
2 sets of 6 Bicep Curl with Bar
2 sets of 8 Bicep Curl with Dumbbell
2 sets of 8 hammer Curl with Dumbbell
2 sets of 8 Isolated Curl with Dumbbell
Ab Work

Jartexas

Wow, that is a lot of sets to do. Remember "KISS" keep is simple silly. If you are working out 6 out of 7 days you may be over training. simple plans are availble on line every where, but it would be best to have yourself evaluated by a CPT to access your level of fitness, just like you talk to your doctor before starting a fitness program, make sure you are up to what you are planning. It is best to do your cardio last, and remember abs need as many days to recover as all other groups, hitting your ab coaster every day is way to much. If you get yourself evaluated, reach out to me and I can help you set up a workout thata makes since for you, i am a AFAA CPT and help people for free, it's why I maintain my certifications.

kswain04

Thank you for all of the tips! I did workout with a personal trainer when I joined the gym. He showed me how to use all of the equipment and put together a workout for me. It was only for weight lifting though