Workout Routine

scrappergrl66 · February 2014

So I've been going to the gym for awhile and now I'm trying to make up a routine to follow -Would love to hear opinions from the ones that have been training.

LEGS AND GLUTES
WARM UP -10 min
LUNGES w/5lb 3x12
SQUATS w/wo ball –w/5lb 3x12
PILE” SQUAT w/5lb 3X12
CALF LIFTS w/BAR 25lb 3x12
CALF EXTENSION (M) 30lb 3x12
SINGLE LEG GLUTE BRIDGE 3x12
GLUTE EXTENSION (M) 50lb 3x12
LEG EXTENSION(M) 50lb 3x12
LEG CURL(M) 30lb 3x12
LEG PRESS 50lb 3x12
HIP ADDUCTOR 50lb 3x12
HIP ABDUCTOR 50lb 3x12
CARDIO 30-40 MIN

CHEST AND TRICEPS SHOULDERS

CARIDO 30-45 MIN
BENCH DIPS 3x12
ROPE PULLDOWN 3X12
DIPS ON BENCH w/BENT KNEE 3x12 (each side)
FRONT /SIDE LATERAL RAISES 5lb 3X12
CHEST FLY 20lb 3x12
CHEST DELT 20lb 3x12
OVERHEAD CHEST PRESS
STRETCHES

BACK AND BICEPS

WARM UP -10 MIN
DB CURLS 7.5lbs 3x12(15)
STANDING ALTERNATING DB CURL 7.5 lb 3x12 (underhand)
STANDING BENT OVER (waist) BARBELL ROLL 25lb 30
CABLE PULLDOWN 15lb 3X12
PULLDOWN (M)
ARM CURL MACHINE
BACK EXTENSION (M) X20
CARDIO 30-40 min

ABS/

WARM UP 10 MIN
PLANKS 3X 60sec
CRUNCHES W/BALL X 20
CRUNCHES W/BENCH
RUSSIAN TWIST (sit w/holding fist turning left/right 3x10
CHAIR LIFTS/ 2X5
AB COASTER 10lb 3x10/move seat sideways/
CARDIO 30-40 MIM

Rayman79 · February 2014

Wow, that's a LOT of volume! I wish I had that much time to spend in the gym each day.

What would be useful to know is the frequency you are training (I assume this is one weeks worth of workouts) and how you are feeling about it. Are you happy with this much work, enjoying it? are you progressing? and what are your goals?

Some general thoughts based on what you have posted though:

Leg day:
Good length warmup
Lunges and squats are great
The rest is just overkill in my opinion. If you have a weak spot you are trying to bring up then incorporate that but one or two assistance exercises after squats and lunges is really all you need.

For the rest, you are doing an awful lot of isolation movements (targeting small groups of muscles) when I'd like to see the foundation of any exercise programs based around real functional movement. The compound movements are the most taxing (regardless of the weight you use) and should be the first exercise of the session (bench or overhead press, squats, and deadlifts if you choose to include them).

I don't think you really need a dedicated ab day
I'd like to see cardio at the end of the lifting, not before

Finally, I think you could be better served by having something a little closer to a two day split so you hit each muscle group twice a week. Something like:

Workout A:
Squats
Bench Press (flat or decline, barbell or dumbbell)
Pulling movement (assisted pullups or row of some kind)
Assistance exercise if needed
Arm work if desired (max 1 bicep and one tricep movement)
1-2 Ab exercises

Workout B:
Deadlifts
Lunges
Overhead Press
Pulling exercise
Arms & abs as above

I think this sort of split would get you better mileage and probably lessen your workout time a bit too.

Having said all that (and that was a bit of a ramble), getting in there and doing something is a million times better than doing nothing. If you enjoy the routine as you have laid it out and will stick to it - it is not going to do you any harm.

scrappergrl66 · March 2014

Thanks for the reply -I myself was worried it alot - and it always looks good on paper until you try it. Might need to redo some things and I will take in consideration what you have said. Not sure to work one body part each day or should I do a well rounded routine to work all muscle - Such a newbie at this.

DancingMoosie · March 2014

I would agree with Rayman, and also split the cardio into a different workout. Either a different day, or a different time of day. For example: weights in the morning, cardio in the afternoon, or cardio on a day without weights.

Unknown · March 2014

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Workout Routine

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