Routine help please - Bodybuilding Discussion on Bodybuilding.net Training Forum

timbo101 · 03-23-2008, 05:34 AM

Hello all,

I am fairly new to all this and some of it is a little daunting so some advice for a beginner would be great please.
Can someone give me a weight lifting routine please and explain when to do them and rest periods etc.
Very many thanks..Tim

J-Rock · 03-23-2008, 07:51 AM

Monday- Chest and Triceps
Tuesday- Back and Biceps
Wednesday- Off
Thursday- Quads, Hams, and calves
Friday- Shoulders, traps, and forearms
Saturday- Off
Sunday- Repeat

Basically this is what I am doing. You can change the days around, just try to get a day or two for rest.

You going for mass or fat loss?

timbo101 · 03-23-2008, 08:14 AM

Hi,
many thanks for that, Am I going for mass or fat loss! well a little bit of both really but mostly want to get leaner and fitter and lose more weight before I concentrate on mass. My fitness levels are not as good as I want them so although I have lost 35 - 40 lb in weight over the last six months I still have a lot of flab round my tummy so I want to get rid of that whilst building muscle if that makes any sense.
I run 2km every day on the treadmill at home to try and help fitness and fat burning followed by approx 40 crunches and 15 mins doing the plank abs excercise and then about 30 -45 mins on the weights.
I want to stick with the running and the plank as a warm up and then get to the weights routine afterwards.
Does this sound ok or should I change anything, I am looking forward to following the split routine ideas as I always end up doing the same mucle excercises time and time again which I know is the wrong way to go.
Hopefuly this is the start of a long journey and after time I could post some improvement pikkies etc.
Many thanks..Tim

BG5150 · 03-24-2008, 09:50 AM

Quote:

Originally Posted by J-Rock

Monday- Chest and Triceps
Tuesday- Back and Biceps
Wednesday- Off
Thursday- Quads, Hams, and calves
Friday- Shoulders, traps, and forearms
Saturday- Off
Sunday- Repeat

Basically this is what I am doing. You can change the days around, just try to get a day or two for rest.

You going for mass or fat loss?

Not a fan of this one. I'd rather hit everything twice a week. I currently do:

1: Upper
2: Lower
3: Off
4: Upper
5: Lower
6,7: Off

This puts at least 3 days rest before any muscles are hit again.

03-23-2008, 05:34 AM	#1 (permalink)
timbo101 Rank: New Member Join Date: Mar 2008 Posts: 10	Routine help please Hello all, I am fairly new to all this and some of it is a little daunting so some advice for a beginner would be great please. Can someone give me a weight lifting routine please and explain when to do them and rest periods etc. Very many thanks..Tim

03-23-2008, 07:51 AM	#2 (permalink)
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 242 Gender:	Monday- Chest and Triceps Tuesday- Back and Biceps Wednesday- Off Thursday- Quads, Hams, and calves Friday- Shoulders, traps, and forearms Saturday- Off Sunday- Repeat Basically this is what I am doing. You can change the days around, just try to get a day or two for rest. You going for mass or fat loss?
	J-Rock's Sig:My Journal- http://www.bodybuilding.net/personal...rney-8873.html www.exrx.net "Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go". "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger AIM:jrockbdybldr

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03-23-2008, 08:14 AM	#3 (permalink)
timbo101 Rank: New Member Join Date: Mar 2008 Posts: 10	Hi, many thanks for that, Am I going for mass or fat loss! well a little bit of both really but mostly want to get leaner and fitter and lose more weight before I concentrate on mass. My fitness levels are not as good as I want them so although I have lost 35 - 40 lb in weight over the last six months I still have a lot of flab round my tummy so I want to get rid of that whilst building muscle if that makes any sense. I run 2km every day on the treadmill at home to try and help fitness and fat burning followed by approx 40 crunches and 15 mins doing the plank abs excercise and then about 30 -45 mins on the weights. I want to stick with the running and the plank as a warm up and then get to the weights routine afterwards. Does this sound ok or should I change anything, I am looking forward to following the split routine ideas as I always end up doing the same mucle excercises time and time again which I know is the wrong way to go. Hopefuly this is the start of a long journey and after time I could post some improvement pikkies etc. Many thanks..Tim

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