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2004/04/16, 12:57 PM
I made up my own workout plan. But I would like to know if I am missing anything and if the order in which I do these exercises are okay. Sorry this will be long. I go to the gym every other day, sometimes I wait two days in between if I am really sore. I do 3 sets of 12 of everything. I am F.
I start out with pull downs. Bring the bar down in front of me. Then I do the row machine. Then I do bicep curls. Then I do my shoulders by lifting weights over my head, sitting down. Then I do kickbacks for my triceps. Then I do the rope after for my triceps. Somewhere in between, I do my chest too. Then I do leg press and calf raises. I alternate days and do squats also.
I am going to add an exercise I recently learned to stand up, keeping arm straight and raise weight to shoulder high. I don't know the name of this exercise.
I also do 30 minutes of cardio after and play bball sometimes too.
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2004/04/16, 01:10 PM
Do you do all this in one day or is it broken up throught the week? Also keep in mind that you want to change up exercises and not constantly do the same one's, your muscles build up a memory of what you do so you need to shock them. I'll check back in later for a response.:big_smile:
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A determined mind is the best weapon in any situation, a strong body is the road to victory. G.R.C.
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2004/04/16, 06:08 PM
Hi.. I do all of those exercises I listed in one day. I go every other day to the gym or I wait a couple of days in between. Depends on how bad my muscles feel. I have heard that your body does get used to your exercise plan. But I have heard that you don't have to change anything for atleast one to two months. Is that true?
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2004/04/16, 06:18 PM
Hmmm, not completely sure on that. I'm working on an FT program and they seem to switch them up every 2 weeks or so and some every week, I don't think it could hurt to have it change like that, just may add a little more challenge. The main thing is that you get your over all body, I've heard of people that start and will work out every muscle group in there body, but as you get into it more you have to split up the groups because of the amount of muscle fatigue that more advanced training gives to you. Over all your workout seems pretty good. Do you have the amount of sets and reps you do preplanned?:dumbbell:
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A determined mind is the best weapon in any situation, a strong body is the road to victory. G.R.C.
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2004/04/17, 08:19 AM
Hey vivavegas02!
You routine covers all your muscle groups, except abs and low back. Add in crunches, bicycles and some low back extensions and you have an okay routine.
You may want to work back and chest before working the smaller muscles like triceps, biceps, shoulders. They help with every back and chest exercise, so you might not want to pre-fatigue them. Or, yuou might want to, some people use pre-exhaustion to their advantage. At this point i would say work the large muscles groups first and the isolate.
You describe lifting a dumbbell in front of you - front shoulder raises. These are good. Balance them with reverse flyes for your rear delts. (both front and rear get worked when you do your chest/back, really, unless you are trying to bring up your shoulders, I would just have you do the overhead shoulder press to round out your shoulder work and skip the front/rear isolative exercises at this point).
You can stick with a routine up to 5 or 6 weeks, if it is still challenging. Make sure you progress your weights gradually. I get bored with a routine pretty quickly, so I like to switch it up more often. It is a matter of preference.
Good luck!
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If you fall down seven times, get up eight.
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2004/04/17, 09:52 AM
A full body workout is a great way if you are a new trainee to get your body in shape for a more advanced routine. 3 days per week is great doing this, and no more than 2 exercises per bodypart. After 60 days or so of this, you may feel very "trained". This would be a good time to move on to a split routine...usually a 4 day split would be good. Great work, keep up the good attitude!:big_smile::dumbbell::big_smile:
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/04/17, 10:07 AM
I hope I wan't out of line asimmer and bb1, thanks for helping her:big_smile::dumbbell:.
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A determined mind is the best weapon in any situation, a strong body is the road to victory. G.R.C.
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