Posted: 4/2/2004 9:42:35 AM EDT
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After many, many years of being a couch potatoe, I am attempting to get back into shape. As part of this plan I am picking up an Impex Power 6 setup www.impex-fitness.com/images/power6%20cata.pdf with a 350 lb. Olympic weight set. However, It's been so long since I've done any lifting that I could use some assistance in creating a 4 or 5 day routine. Just looking for some full body routines. Any help from you guys would be really appreciated! GIFFMANN |
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I would suggest that you take it easy when you get back into it, yada, yada, yada. My split is as follows. mon: Chest 4x12,10,8,6: incline bench 3x12,10,8,: flat flys 4x12,10,8,6: dumbbell press 3x12,10,8,: cable cross overs 4x?? Dips to failure (I cant do too many) 4x12,10,8: overhead triceps machine tue: Biceps* 4x12,10,8,6: barbell curls 4x12,10,8,6: seated dumbbell curls 4x12,10,8,6: french curls 4x12,10,8,6: cable curl of some kind or another *Note: I find it best to mix up my bicep workout on a fairly regular basis, so the workouts and exercises can vary quite a bit. wed: Legs* 4x12,10,8,6: leg extension 4x12,10,8,6: leg press machine 1 4x12,10,8,6: hamstring machine 4x12,10: leg press machine 2 * I warm up with 10 min. on the bike before I start my leg workout, and I prefer machines as you have noticed. thur: Back 4x12,10,8,6: pullup machine 4x12,10,8,6: bent one arm rows 4x12,10,8,6: T-bar rows 4x12,10,8,6: shoulder shrugs 4x12,10,8,6: low pulley rows fri: very light shoulders 4x12,10,8,6: seated side lateral raises 4x12,10,8,6: machine seated side lateral raises 2x12: front lateral raises 2x12: dumbbell press. sat rest sun: forearms and calves 4x12,10,8,6: forearms curls 2-4x: Dumbbell hold (hold dumbbells until I cannot hold them any longer) 4x12,10,8,6: seated calf raises 4x12,10,8,6: standing calf raises Well I hope this helps. I have been working at it for a while, and this is what seems to work for me. I do however change it up, and refine my routine constantly. Moreover, the nutrition was the biggest change that I made, and it made the biggest difference in my gains too. Hope this helps. |
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Generally speaking, for most people, anything much more than 15-17 sets per workout is probably overtraining. For beginners, and even intermediates, I recommend a 3 day split. Again, overtraining is rampant in the uneducated fitness hords. The CNS will wear down with a continuous 5-day+ split. Here's a good one: Monday- Chest/Back -Bench 3x8 -Pullups 3xfailure -DB incline 2x8 -Bent over Row-2x8 -Dips-2xfailure -Cable row-2x8 Wednesday- Legs -Squat- 3x8 -Calves -5x8 -StiffLegDeadLift -3x8 -lunges 2x8 -leg curls -2x8 -back extension -2x10 Thursday- Shoulder/Arms -DB shoulder press -3x8 -Bicep curl -3x8 -Shrug -3x8 -Tricep ext. 3x8 -preacher curl -2x8 -lateral raise-2x8 -pressdown-2x8 Notice, since the arms and shoulders get a good workout during Chest/back day, that there is two full days b/n that day and Shoulder/Arms day. |
| If you really want to move towards a 4 or five day workout schedule I would start with something similar to MP906's suggestion, but throw in some walking and stretching on the off days where you would be lifting if on a 4/5 day schedule. This way you are getting some low stress activity and planning the 'workout time' into your schedule for the future. |
| Yeah, I realize that you cant just jump in to where I am at right now. I am sorry for any misunderstanding. I was just trying to gve you an example of what I do in a week, and let you pick a couple of Ideas from it. I agree it is very important not to overtrain when starting out, as it is very counter productive. |