Gym Workout

wonderwoman

wonderwoman

Cathlete
Hey EVeryone! Hope you are all having a good day...
I have a membership to a beautiful gym but hardly ever go because I workout before I go to work and the gym does not open yet. I also know that I get bored quickly in the gym. I can only do 30 minutes on a cardio machine before I start to get crazy. My question is I'm looking to switch it up for a couple weeks and go to the gym but I dont know what to do. I'm so use to my DVD's that take all the guess work out (sets/reps)for me. I'm so use to my free weights, barbell, tubing, gliders ;). Cathe and everyone else has spoiled me! LOL
I have never really used the weight machines. I am totally clueless. Please someone have any suggestions???
How many sets/reps per excercise?
How many sets of excercise to do per muscle?

Thanks for any help or insight you may share....
 
My husband joined a gym towards the end of last year and I recently became a member as well. He does a four day split usually (you can split it up however you like) and does 2-3 exercises per body part @ 10 reps x 3 sets of each exercise. He started out doing 4 sets of 10 reps and was using the 1st set as a lighter "warm up" set but gave that up pretty quickly b/c he found it took too long to get through the work out. He also does one full body work out per week where he will do 1-2 exercises per body part depending on how much time he has. As for which exercises he does...he changes it up every week so it's always a little different...

That's just one example...there's so many ways you can do it... I've done the work outs with him and they are good!:) Definitely changes things up for me by working out with him and I always have atleast ONE sore body part the next day! ;) My only complaint is that legs don't seem to get hit enough but that seems to be a "man thing". They tend to neglect their lower body in favor of putting most of their energy into getting "big and cut" on top. To each his own! You can always split it up so the legs get more attention. That's what I am going to do when I finally have the nerve to work the weights at the gym w/o him there...:eek::rolleyes:

HTH a bit. :)
 
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Thanks Fit_Mommy. I found a really good workout rountine very similar to your husband's. I will be staring June 4. I am excited to start something new. I will have to change my workout time though from early morning before I go to work to after work when I get home. I have an hour an half window before I have to pick up my 22 month old and my 7 year old gets home from school. I like the routine because I only have to work out 4 days a week. I will share the schedule with you if you like.
Monday Tuesday Thursday Friday
AM-Cardio AM-Cardio AM-Cardio AM-Cardio
PM-Upperbody PM-Legs PM-Upperbody PM-Legs
Bench press Squats Dips Deadlifts
Bent over row Stiff legged deadlifts Pull ups Leg Presses
Dumbell Shoulder press Leg extensions Dumbell Lateral Raise Lunges
Lying tricep extension Leg curls Tricep Cable Pulldown seated calf raise
Barbell curl Calf raises Cable Curl Dumbell shrugs

It is a 12 week program. Wk#1-4 8x12 reps Wk#5-8 6x8 reps Wk#9-12 4x6 reps.
Abs are done on leg days. 2 Ab excersises 3 sets 10x15 reps.

The cardio is suppose to be 15 minutes of HIIT and then the next 15-30 minutes of low intensity cardio. You are suppose to do the cardio in the AM and then the weights in the PM. I'm not sure how I'm going to do this yet. I think I will do it before the weight training at the gym. I hope it won't take away any benefits as oppose to doing in in the early morning on an empty stomach.
 
Had no idea it would come out that way sorry
Monday
AM Cardio
PM Upperbody
bench press
bent over row
DB shoulder press
lying tricep extension
barbell curl

Tuesday
AM Cardio
PM Lowerbody
squats
stiff legged deadlift
leg extensions
leg curls
seated calf raises

Thursday
AM Cardio
PM Upperbody
dips
pull ups
DB lateral raise
tricep cable pulldown
cable curl

Friday
AM Cardio
PM Lowerbody
dead lifts
leg presses
lunges
calf raises
DB shrugs (optional) wont be doing those!
Did I mention you have wednesdays off and no workouts on the weekends :0 LOL
 
Hi!

LOL-Yeah I know...I've tried to post things in "columns" next to one another too and it never comes out right once it's posted. I was wondering what it all meant until I saw the next post! ;)

Thanks for typing that out for me. Very helpful for when I am brave enough to tackle the machines solo! :p

Let me know how it goes for you!:)
 
Jamie Eason has a "LiveFit" workout on bodybuilding.com. It is a 12 week workout that is very similar to STS. She starts out light with 12-15 reps and ends heavy with 8 reps, four sets. You can print out a daily workout sheet to keep track of what you did (weight, reps). With each day, you can click on the photo of the exercise and you get a 30 second video of what the move should look like. I found it very helpful and very user friendly. Some workouts I did at home, some in the gym. I did not do the 12 weeks as scheduled but I did see gains in strength. I was surprised at the difference between a cable move vs free weights. For the past 5 years I have been working out at home with Cathe but have been struggling with motivation the last few months. I was surprised how much I enjoyed the gym it has been a nice change.

Good Luck!
Diane
 
Jamie Eason has a "LiveFit" workout on bodybuilding.com. It is a 12 week workout that is very similar to STS. She starts out light with 12-15 reps and ends heavy with 8 reps, four sets. You can print out a daily workout sheet to keep track of what you did (weight, reps). With each day, you can click on the photo of the exercise and you get a 30 second video of what the move should look like. I found it very helpful and very user friendly. Some workouts I did at home, some in the gym. I did not do the 12 weeks as scheduled but I did see gains in strength. I was surprised at the difference between a cable move vs free weights. For the past 5 years I have been working out at home with Cathe but have been struggling with motivation the last few months. I was surprised how much I enjoyed the gym it has been a nice change.

Good Luck!
Diane
 
I put this together a few years ago for a friend. Maybe it'll help. It's changed a bit for me since, esp. the weights I use, but the routine itself has not changed significantly.

P.S. Does not include cardio. :)

All exercises below are done in 3 sets of 10. Usually when I can do 3 sets 10 reps easily I’ll increase the weight on the 3rd set & decrease my reps to 6-8. Good luck! :)

Legs:
Squats: on smith machine
Lunges: static lunges on smith machine one side at a time
Leg press
Extensions: on extension machine
Curls: on standing ham curl machine


Chest:
Bench press: w/barbell or dumbells
Incline press: w/dumbbells
Cable crossovers: self explanatory
Pec deck: self explanatory

Biceps:
Barbell curls
21s (3 sets of 21 reps split into thirds on cable machine)
Preacher bench curls w/EZ bar
Concentration curls: w/dumbbells

Back:
Pullups
Wide grip pulldowns
Close grip pulldowns
Seated rows
Back extension machine: 3 sets 15 reps at low weight

Triceps:
Cable pushdowns w/V bar
Modular tricep extensions
One armed cable pulldown
One armed overhead extensions

Shoulders:
Barbell shrugs, superset w/barbell upright rows
Military press on smith machine superset w/inverted pushups
Front raises w/dumbells (sometimes I use a straight bar on the cable machine
Side raises w/dumbells
Bent over seated raises
Rear squeezes
 
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Wonderwoman,

I've done 2 weight work outs alone at the gym since you started this thread! One upper body and one lower body and I survived! Thank you for giving me the extra push I needed to get started! :D
 
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