Workout Routine Help

keltoi93
keltoi93 Posts: 51 Member
in Fitness and Exercise
Hi guys Ive recently started going to my uni's gym and wanted some advice! I aim to get to the gym at least 3 times a week (I live at uni from monday-friday) and am a 20 year old male ~205lbs and 6"0. As its a uni gym and membership is free you need to be going for at least 3 months to get a personal plan so Ive another 6 weeks to go. Up until now I've been doing hour session of 20 mins treadmill, 10 minutes rowing machine, 10 mins rowing machine and 30 mins of weight training. As regards weights training Im really not sure what Ive been doing, Im not confident as regards lifting so I tend to stay away from free weights and use the machines that you sit in instead. I usually do 3 sets of 10 reps on each machine with the weight for all my upper body stuff at ~70lbs. So any help would be appreciated!

Replies

  • FP4HSharon
    FP4HSharon Posts: 664 Member
    Get the book "Body for Life" & switch to free weights using the exercises in the book. All the best in your journey...

    http://www.amazon.com/Body-Life-Mental-Physical-Strength/dp/0060193395
  • keltoi93
    keltoi93 Posts: 51 Member
    Any other advice? I really dont want to have to buy a book, Im a poor student with loads of essays and little time to read!
  • halleymw
    halleymw Posts: 246 Member
    Many on here will recommend Stronglifts program, you can get the program free on the internet. Another option I think works better on a cut is the ALL PRO beginner Routine on bodybuilding.com. You can google both of them, see the links to start.. Stronglifts has an app, Allpro you can use the JEFIT program to track, and there are spreadsheets out there to figure out the lifts.
    Both programs use compound body lifts, with allpro adding a couple more. SL gives you squat, deadlift, bench press, bent over row and overhead press. ALLPRO the same, except SL deadlift instead of regular, with the additon of bicep curls and calf raises. Both routines are 3 times a wk, MWF or TuTHSat

    With Stronglifts you do a 5x5 routine, (5 sets of 5 reps) and add weight to the bar each time. Allpro you start with 8 reps, increasing by 1 each week up to 12, then increasing the weight 10% and dropping the reps back to 8. You only have to do 2 sets at full weight. AllPro takes about 45 minutes to do, Stronglifts takes longer as you may have to wait up to 5 minutes between sets to recover.

    http://exercisedatabase.wikia.com/wiki/Strong_Lifts_5*5


    http://simplebeginnerroutine.wikia.com/wiki/All_Pro's_Simple_Beginner_Routine_Wiki

    Mike
  • rick_po
    rick_po Posts: 449 Member
    The main thing is, you should pick a beginner strength program and do the program as written. Don't try to tweak it yourself. Make sure you understand the weight progression rules, and make sure you practice good form. Some simple beginner programs:

    Stronglifts 5x5
    Starting Strength
    All Pro Beginner
    New Rules of Lifting

    It doesn't really matter which one you do. Newbies do well on any decent beginner program, and these are all good programs.

    If you have a good weight room available, take advantage of it!

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