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Thread: New2working out Routine Guidance Required

  1. #1
    Wannabebig New Member
    Join Date
    Mar 2004
    Posts
    4

    New2working out Routine Guidance Required

    I finally decided its time to get back in shape, too lazy to make frequent trips to the gym so I purchased a schwin bowflex.

    ok I'm 19 147lbs ... goal'ing for 175 +

    Deciding on a workable routine. my main goal is abb's and 2ndly chest, 3rdly arms, now the decision. This is what I've planned out. its a 2 day cycle alternating.

    [btw if the names appear its because I'm using the "bowflex terms" geh.]

    Day One. [in the order as follows.]

    Leg Press
    3 set 8 rep
    Standing Bycep Curl
    3 set 8 rep
    Tricep Kickback
    3 set 8 rep
    Standing wrist curl
    3 set 8 rep
    Bench Press
    3 set 8 rep
    Chest fly
    3 set 8 rep
    Lying Shoulder Pullover
    3 set 8 rep



    Day Two

    Seated Resisted Abb Crunch
    3 set 10 rep
    Resisted reverse Crunch
    3 set 10 rep
    Seated resisted oblique abb crunch
    3 set 10 rep
    Typical Abb Crunch [No resistance]
    3 set 10 rep
    Trunk Rotation [Both sides]
    3 set 10 rep
    Lying Bicep Curl
    1 set 8 rep

    ////////////////////////// to much ? too un-specific?.....

    Comments/advice.....

  2. #2
    Wannabe DJ Skank
    Join Date
    Feb 2004
    Posts
    14
    you can try this...but i think by the 2nd week you will be tired. seriously...too many exercises on day one.. try making a 3 day split with one day off and repeat. hit every major group 1-2x a week.

  3. #3
    Wannabebig New Member
    Join Date
    Mar 2004
    Posts
    4
    The thing is ..i dont usually get sore that easily. so i didnt really factor me being tired into all this.

  4. #4
    Wannabebig New Member
    Join Date
    Mar 2004
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  5. #5
    Senior Member
    Join Date
    Nov 2003
    Posts
    991
    i'd recommend trying the WBB #1. i'm virtually the same build as you, and i've been enjoying it thus far. i of course made some modifications, but it's a good foundation to model your workout after.

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps

    Back

    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps

    Shoulders

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

  6. #6
    Senior Member mmckinley's Avatar
    Join Date
    Apr 2003
    Location
    Tacoma, WA
    Posts
    113
    I second the WBB1, it worked well for me. Just make sure you're achieving enough intensity and eat right/get a good night's sleep.

  7. #7
    Senior Member
    Join Date
    Feb 2004
    Posts
    474
    You will get burned out on this routine after a few weeks because of the great volume being completed daily. 21 reps will be very difficult to complete under 1 hour. Also, usually if someone works out everyday they tend to keep their workouts around 30 min. Agreed with everyone that posted so far, shorten the workouts and give a day of rest in between. Exhausting muscle groups for several consecutive days becomes psychologically as well as physically draining. You want to feel energetic and pumped for your workout, not drained and tired.

    Last edited by NaturalBuilder; 03-04-2004 at 09:36 PM.

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