Workout Ideas?

Schmidty102
Schmidty102 Posts: 168 Member
in Fitness and Exercise
Today I am getting a weight bench and plan to start doing some weight training. After I get everything setup I will have:

A treadmill,
A stationary bike,
A weight bench,
and a set of 20lb dumbbells

What would be a good workout routine for me? I am currently 177lbs and I want to get down to about 155lbs (Where I expect abs to show).

Replies

  • ChloeRoseLejeune
    ChloeRoseLejeune Posts: 488
    go on bodybuilding com, they have a lot of plans depending on your goals
  • jimmie65
    jimmie65 Posts: 655 Member
    Bench presses. Squats. Deadlifts. Military presses. Rows.
    Get a copy of Starting Strength or google StrongLifts.
  • LynNann57
    LynNann57 Posts: 30 Member
    Another web site to check out strength training work outs is : musclesandstrength.com
    You can use their workouts, or tailor your own. They have videos of the various moves so you know how to do them.
    I have a tredmill, free weights, and a bowflex.
    I do the tredmill every day for at least 30 minutes, and strength train 3 times a week. I prefer free weights, my husband uses the bow flex. I agree- do deadlifts, squats, benchpresses, shoulder presses, rows.
    Good luck!
  • Schmidty102
    Schmidty102 Posts: 168 Member
    I will add all this to my list for when I start tomorrow. Every morning I do 1-2 miles on the treadmill before getting ready for my classes. Is it okay to weight train on the same days as I do that cardio?
  • jimmie65
    jimmie65 Posts: 655 Member
    I will add all this to my list for when I start tomorrow. Every morning I do 1-2 miles on the treadmill before getting ready for my classes. Is it okay to weight train on the same days as I do that cardio?

    If you're going to go heavy on the weights, do a 5-10 minute cardio to warm-up and then do your lifting.You can do more cardio after.
  • MrGrumpy1982
    MrGrumpy1982 Posts: 1 Member
    For a "cutting" phase, the first tip is to keep moving the more you keep your heart pumping at roughly 60% of its Max Rate the more incidental calories you'll burn this will be what actually gets you ripped - diet aside of course. Make sure you are getting at least (as in absolute minimum) of 30% protein

    "Muscle Session" 2 times a week (maybe 3 if you're already fit)

    Warm up and stretch for 5 - 10 minutes (60-70% of Max Heart Rate)

    Lift heavy (80-90% of your 1 Rep Max) only working on the "Big 6" compound exercises (deadlifts, squats, bench press, standing row, clean and press and finally pull ups). You want to break those down in to 10 x 3 rather than the traditional 3 x 10, with a full minute rest in between sets. 6 x 5 works too, but either way you need to complete these sets

    After you weights 15 x 1 min fast : 1 min slow high intensity intervals of whatever equipment you like just make sure you're hitting 80-90% of your Max Heart Rate when your going fast and then dropping to 50-60% on your slows.



    "Cardio Sessions" 3 days a week

    I'd suggest maintaining a 70-80% Max Heart rate for 1 hour (2 x 30 mins if that's easer), you don't want to push yourself too hard on these days as it will undo the work you've been doing on your weights days.

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