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drewey182 10-03-2007 04:42 AM

New routine......what do you think?
Each workout (each day) is about 30-35 minutes.

Day 1: Chest / Shoulders

Day 2: Cardio (treadmill)

Day 3: Back

Day 4: Legs

Day 5: Arms

Day 6: rest

Day 7: rest

What do some of you think about this? Not sure how many sets I can get in with just 30-35 minutes to spend, but I will be taking it nice a slow to make sure I dont overdo it. But I believe this will break everything up so I get an adequate amount of rest in between each day for my body parts. Also, along with rest, I get a good 7 and a half to 8 hours of sleep everyday and eat 5 times a day. I'm 5'10 @ 138lbs. not looking to get big and buff, but just tone up and get ripped, maybe gain a few more pounds or so.

Thanks for reading! Hopefully this would be a good start, any advice would be nice. I'm trying to keep it where i'm doing upper / lower / upper / lower / upper.

Thanks again!

Cradler 10-03-2007 06:57 AM

Okay, a few things here:

"Chest arms legs back rest legs back" is not a routine. It's a list of body parts. What we need to see is something more like

Squat 3x5
Bench 3x5
Military Press 3x8

or whatever. Exercises, number of sets, number of reps per set - all important.

You don't want to get into this popular theme of "one bodypart a day". You'll end up being forced to do mostly isolation exercises if you do that - after all, a bench press works your chest, shoulders, and triceps, so it's also an 'arms' exercise. Similarly, squats and deadlifts are great for your back, not just your legs. Your routine should ideally focus on the compound movements - bench, squat, and deadlift. And yes, you'll usually end up doing upper/lower on the same day in that case.

Working out 5 days in a row (albeit one is cardio) and then resting two is gonna leave you pretty torn down by days 4 and 5. I don't even lift 2 days in a row when I can help it, and if I do, I definitely don't do a third. You want to leave yourself plenty of rest between lifts if you're hitting heavy core lifts.

5'10" and 138 sounds like a pretty lean or skinny dude. Don't worry right now about getting 'huge' - though I will never understand why that's a bad thing - you're not going to suddenly explode into one of those genetic freaks on the cover of muscle mags by doing a set of squats. You'll gain weight, sure, but you'll just end up looking thick and powerful, not scary or anything.

You really don't need cardio right now. It'll slow down your gains more than anything, and I can't imagine you're really fat or anything. Also - 30-35 min. is not a lot of time. I usually spend about 60-70 min. in the gym on average (although I take long-ish rest periods), and from what I've read I think that's about the average time. Except maybe with a lot of supersets or something I couldn't see a whole workout happening in half an hour.

How much are you eating, by the way? You said 5 times a day, which is good, but how much do you eat at each of those? Can you post a sample day?

Just my $0.02.

Good luck bro.

_Wolf_ 10-03-2007 07:12 AM

Cradler, uve been putting up a lot of good posts off late. very cool :)

Cradler 10-03-2007 07:42 AM

Thanks Anuj man, I appreciate that :D

BG5150 10-03-2007 07:47 AM

You get "toned up" and "ripped" through DIET and exercise. (Notice the CAPS in DIET?) Eating 5 times a day is good. Eating WELL 5 times a day is better.

Arms don't need their own day.

Here's some things to think about:

Cardio is aerobic and tends to break down muscle (ever see a muscled marathon runner?). Lifting in anaerobic and will promote muscle gain.

An increase in lean muscle mass will help promote a higher metabolism which leads to increased fat burning every day, which, to me, outweighs the benefits of doing cardio once a week.

So I would ditch the cardio and do a 4-day upper/lower split:

1: upper
2: lower
3: off
4: upper
5: lower
6-7: off

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