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Starting to workout again and i have some questions

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Old 07-15-2008, 04:39 PM   #1
Power5220
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Default Starting to workout again and i have some questions

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Its been about 2 years since i last worked out and i have some questions that are pretty much weighing me down right now. If you cant answer them all then thats fine but please answer any that you would have a solution for.

In the past i did not have a great workout routine because i would always overdue myself by working out every day and i need to change this i dont do it again. So i was wondering if it would be alright to workout my upper body (minus abs) one day and the next day do my lower body (including abs), then the following day rest. So my routine would look something like this

M-Upperbody
T-Lowerbody
W-rest
Th-Upperbody
F-Lowerbody
S-rest
Su-Upperbody
Etc....

Would this be too much, not enough or just right? or should i add cardio?

My next question has to do with the workout itself because as i said before im always over working myself. So i was wondering if a routine like this would work

Upperbody
Bi's- 2 exercises, 3 sets each
Upper Back- 3 exercises, 3 sets each
Lower back- 1 exercise, 3 sets
Tri's- 2 exercises, 3 sets each
Chest- 3 exercises, 3 sets each
Shoulders- 1 exercise, 3 sets
Traps- 1 exercise, 3 sets
Lowerbody
Quads- 3 exercises, 3 sets each
Hams- 3 exercises, 3 sets each
Calves- 1 exercise, 3 sets
Abs- 2 exercises, 3 sets each

Would this be to much? should i get rid of one exercise on everything except those who only have one?

And my final question which maybe all mental and have no fact to it...
When i used to workout i did a lot of focusing on my bi's and not much on my tri's so i feel as if my bi's are going to develop faster now because of this (even though it has been 2 years since i last worked out). So my question is should i focus a little more on my tri's for a while or do them both evenly?
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Old 07-15-2008, 04:52 PM   #2
Ross86
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First off, you listed enough work in one workout for a week. Secondly, you should be focusing on movements, not body parts. You should be doing the big compound lifts (bench, squats, deads, rows, etc). If you have a good routine going, you won't need to do more than one exercise for bi's or tri's during a workout. Depending on the program, I normally don't do any. What are your goals?

Read the stickies.

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Old 07-22-2008, 10:21 PM   #3
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Um try something like this maybe?
My workout week kinda looks like this:

Monday: Chest workout
Tuesday: Back Workout
Wednesday: Biceps And triceps workout
Thursday: Shoulder workout
friday break
Saturday: legs and abs workout

Maybe iff you try make a routine kinda like that? mite help?
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Old 07-23-2008, 01:26 AM   #4
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Your idea of an upper-lower is great. However, I agree completely with what Ross said. You're doing WAY too much. Instead of focussing on biceps and triceps directly, worry about movements. In short, you need to have a good strength base on the following exercises:
1.) Deep Squat
2.) Deadlift
3.) Bench Press
4.) Military Press
5.) Pull-ups

If you want to follow a 2 on 1 off frequency, then your volume will have to be relatively low. However, you can stiff make things interesting...

I would suggest two different upper body workouts and two different lower body workouts. Start off the week with a lower body workout though.

Lower 1
- Deep Squats 5x5*
- Romanian Deadlifts 3x6-12
- Glute Ham Raises 4-5 sets
- Planks 3 sets x 30 seconds

Upper 1
- Flat Bench Press 5x5*
- Pull-ups 5 sets to failure
- Flat Dumbbell Press 3x8-10
- Facepulls 3x8-10

Lower 2
- Deadlifts 3x3*
- Front Squats 3x5*
- Glute Ham Raises 2-3 sets
- Planks 3x30seconds

Upper 2
- Standing Strict Military Press 5x5*
- Barbell Rows 4x6
- Dips 4x6-8
- Side Planks 3 sets x 30 seconds

This a very simple workout. Very basic.

The exercises marked with "*" are the key exercises. You need to start them with lighter weights (for example, if you can do 5 reps with 225 for deep squats, i suggest you begin with 165 for 5x5) and you must progress slowly by adding 5 lbs to the bar every week.

The other exercises which have different set-rep schemes like "Dips 4x6-8" indicate that you have to start off with 6 reps for 4 sets and add 1 rep every week. This is simple linear progression. once you cross 8 reps (in this case) you have a choice to add more weight.

Lastly, remember to check your ego at the door and read all the stickies here especially the Why arent you growing sticky. Search for posts by reputable guys like Darkhorse, ChinpieceDave667, Eric3237, hrdgain81, widdoes, Ross, kane, IW, etc etc...in short: all the regulars.

Good luck

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Old 07-23-2008, 04:03 PM   #5
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There's really no need for all the movements you have listed.

There's few basic exercises that are needed for hypertrophy, squats, deadlifts, bench presses, shoulder presses, barbell rows, pullup's, and maybe a few accessory lifts are all that's needed.

How would you like this routine?

Day 1 - Pull

Deadlift
BO Row
Pullup's

Day 3 - Push

Bench press
Shoulder press
Dips

Day 5 - Legs & core

Squat
Stiff-leg Deadlift
Leg raises (for core)
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Old 07-24-2008, 01:47 AM   #6
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^^^ Thats not a routine. It is a bunch of exercises (too few at that). You need sets, reps and progression outlines.
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