Is this a good workout plan?

[askaz014]

Hey guys, just wondering if I could get some advice on my current workout plan.

I do weights one day, cardio the next, then weights again then a rest day and then repeat.

My cardio is a 5km interval run which takes about 15-20min including warmup and then 500m walk on highest incline to warm down.

I only have access to a weights machine but this is my plan..

Weights:

Chest: Chest Press, Incline press and chest fly

Back: Mid row, Lat pull down, Back hyper extension

Legs: Hamstring curl, Leg extension, Leg press and calf press

Arms: Bicep curl, Tricep extension and tricep pull down

Shoulders: Upright row, shoulder press

Abs: Crunches and oblique crunches

I usually superset my biceps and tricpes, chest and back and my leg exercises.

My weights session usually lasts about 1hr 15mins.

Sorry its a long post but any help would be hugely appreciated!

Thanks in advance!

[Sibolovin]

Noob helping a noob here may be totally wrong :oops:

Firstly

Is this all done in one session?

May be better to do Splits for example http://www.muscleandstrength.com/workou ... rkout.html

Or if a total beginner have a read here http://www.bodybuilding.com/fun/randy29.htm

[askaz014]

Noob helping a noob here may be totally wrong :oops:

Firstly

Is this all done in one session?

May be better to do Splits for example http://www.muscleandstrength.com/workou ... rkout.html

Or if a total beginner have a read here http://www.bodybuilding.com/fun/randy29.htm

Haha all good man, thanks for responding!

Yea all done in one session.

Yea heaps of people say split it up but I dont really know how to make a good plan ae. I feel if I split it up I wont be working as hard...?

[Pseudonym]

Askaz, I've moved this topic into the Bodybuilding Training forum so it doesn't get buried under all those workout logs! I've had this page open for a few days, and just haven't had a chance to reply till now. :oops:

Sibolovin, thanks for helping Askaz out. Much better that a newbie helps a newbie than no-one does. And besides - your advice was perfectly good. Kudos to you for responding!

Hi Pseudonym,

First of all sorry for contacting you like this but I didn't know where I could post this question.

And secondly thank you for all your help you have given me so far!

Anyway I have got heaps of good advice on my diet but I dont know what to do with my training plan.

I only have access to a small gym where I live which only has a central weights machine. Ive been told that I should split my training up into 3 or 5 day splits, but I cant find any (and dont have enough knowledge to make) good workout plans.

The machine I use is the: http://www.bodysolid.com/Home/item.cfm?id=115

Ive been following the routine that comes with it for 6 weeks now but 1. I cant increase my weights level (even getting less weight some times) and 2. its out of order for this week so ive taking a week off to recover properly and get back at it on Monday.

I know its a big ask, but would you be able to guide me with making a plan or make me a plan that I can stick with where I will get best results. That would be HUGELY appreciated!

Thank you very much in advance!

Askaz, I'm posting your PM here as well, since this was the topic it seemed to stem from. This way, other people can chip in too.

There's nothing wrong with home gyms when you're starting out (I started with one), and the link you provided looks like an awesome little gym. It can be a bit tricky when you see other workout routines that were obviously designed for big commercial gyms, but with a bit of creativity, you can usually substitute other exercises for suit the gear you've got. I found this taught me a lot about what movements work each muscle, too. And that will help you no matter where you train.

For instance, most routines will include squats. You could grab the low pulley cable on your machine, clip a straight handle onto it, and do front squats.

Check out the routines page in our Bodybuilding for Beginners articles for some more general pointers, then post back here if you have any questions.

And if no-one answers, keep bumping the topic until we do! :grin:

[Pseudonym]

I dont really know how to make a good plan ae. I feel if I split it up I wont be working as hard...?

See the Beginner's article above, but basically, you'll be working each body part harder because you're devoting an entire session to it. So the split is necessary to allow it to recover before you hit it again.

[OnlyHuman]

You could find a few decent beginner programs in this book. Just have a skim over it if you like... Find the beginner section perhaps.

http://www.scribd.com/doc/14283306/Chad ... Revolution

[Optimass]

I'd go out to the warehouse and get a cheap d/b set - adding a few free weight exercises will help in combination with somebody weight movements.

The machine will serve its purpose for a while but you may quickly out grow the benefit on a limited pc of equipment like that.

Post up which plan you have choosen to go for and maybe we can all suggest a few alternatives you can do if your machine is down.

[askaz014]

You could find a few decent beginner programs in this book. Just have a skim over it if you like... Find the beginner section perhaps.

http://www.scribd.com/doc/14283306/Chad ... Revolution

I have read a few of the main chapters of this book and it is chocka full of information! The mirror technique is one I will definitely use. This guy is the man! Thanks for sharing this, its a huge help!

[askaz014]

Askaz, I've moved this topic into the Bodybuilding Training forum so it doesn't get buried under all those workout logs! I've had this page open for a few days, and just haven't had a chance to reply till now. :oops:

Sibolovin, thanks for helping Askaz out. Much better that a newbie helps a newbie than no-one does. And besides - your advice was perfectly good. Kudos to you for responding!

Hi Pseudonym,

First of all sorry for contacting you like this but I didn't know where I could post this question.

And secondly thank you for all your help you have given me so far!

Anyway I have got heaps of good advice on my diet but I dont know what to do with my training plan.

I only have access to a small gym where I live which only has a central weights machine. Ive been told that I should split my training up into 3 or 5 day splits, but I cant find any (and dont have enough knowledge to make) good workout plans.

The machine I use is the: http://www.bodysolid.com/Home/item.cfm?id=115

Ive been following the routine that comes with it for 6 weeks now but 1. I cant increase my weights level (even getting less weight some times) and 2. its out of order for this week so ive taking a week off to recover properly and get back at it on Monday.

I know its a big ask, but would you be able to guide me with making a plan or make me a plan that I can stick with where I will get best results. That would be HUGELY appreciated!

Thank you very much in advance!

Askaz, I'm posting your PM here as well, since this was the topic it seemed to stem from. This way, other people can chip in too.

There's nothing wrong with home gyms when you're starting out (I started with one), and the link you provided looks like an awesome little gym. It can be a bit tricky when you see other workout routines that were obviously designed for big commercial gyms, but with a bit of creativity, you can usually substitute other exercises for suit the gear you've got. I found this taught me a lot about what movements work each muscle, too. And that will help you no matter where you train.

For instance, most routines will include squats. You could grab the low pulley cable on your machine, clip a straight handle onto it, and do front squats.

Check out the routines page in our Bodybuilding for Beginners articles for some more general pointers, then post back here if you have any questions.

And if no-one answers, keep bumping the topic until we do! :grin:

Thanks heaps for the help Pseudonym! I had a look at those articles and I learnt alot! It all makes pretty good sense to me! Ive been talking with Monkey Man and he has also given me some great advice for working out a plan! I will post it up soon so you guys can give me your opinion!

Cheers!

[askaz014]

Hey guys,

First of all thanks heaps for all your help, really made things easy for me!

Here is my new plan, Im doing a 5day split:

Monday: Chest - Chest press (8-10x4), Incline press (8-10x4), Fly (8-10x4)

Tuesday: Back - Hyperextension (8-10x4), Lat pull down (8-10x4), seated row (8-10x4)

Wednesday: Shoulders - Shoulder press (8-10x4) Standing row (8-10x4) and lateral raise (8-10 x 3 each side)

Thursday: Legs - Leg press (8-10x3), Leg extension (8-10x4), Hamstring curl(8-10x3 each leg), Calf press (8-10x3) and ill swap the leg press for squats every 3 weeks

Friday: Arms - Bicep curl (8-10x4), Tricep pull down (8-10x4), Tricep extension (8-10x4)

Abs on Monday, Wednesday, Friday: Weighted crunch (10x4), Weighted oblique crunch (10x4 each side) and 3x2min Prone bridge.

Any suggestions or advice is more than welcome!

Cheers

[nzmusclemonster]

[DANIEL8]

hey bro,

imo I think you need more exercises, e.g for arms put in 3 or 4 different exercises for bi's and 3 or 4 for tri's. reason for this is with only one movement for biceps i dont think they will respond as its not working them hard enough

thats just my opinion, hope this helps

[askaz014]

hey bro,

imo I think you need more exercises, e.g for arms put in 3 or 4 different exercises for bi's and 3 or 4 for tri's. reason for this is with only one movement for biceps i dont think they will respond as its not working them hard enough

thats just my opinion, hope this helps

Hey man!

More exercises for everything or just arms? And any ideas for some more using a machine bro?

Cheers!

[DANIEL8]

i think everything. maybe just one more in each body part,

chest- add in dips and dumbbell press

back- add bent over-rows, t bar rows

shoulders- dumbbell press, standing barbell press

legs - squats (as well as leg press) and lunges

arms - e-z bar curls, reverse grip pull ups (weighted if needed)

machines are good but try doing some dumbbell and barbell stuff first and we'll get you onto isolation exercises.

if your worried about the time of each session just dont rest as long (not saying you do).

enjoy your day!

[askaz014]

i think everything. maybe just one more in each body part,

chest- add in dips and dumbbell press

back- add bent over-rows, t bar rows

shoulders- dumbbell press, standing barbell press

legs - squats (as well as leg press) and lunges

arms - e-z bar curls, reverse grip pull ups (weighted if needed)

machines are good but try doing some dumbbell and barbell stuff first and we'll get you onto isolation exercises.

if your worried about the time of each session just dont rest as long (not saying you do).

enjoy your day!

Hmm that sounds like a good idea man! Is it better to do more on each muscle group since I am only training them once a week?

Cheers man!

[DANIEL8]

Hmm that sounds like a good idea man! Is it better to do more on each muscle group since I am only training them once a week?

Cheers man!

see what works for you, whatever makes you grow buddy remember this is a game of trial and error!

[Pseudonym]

I don't think there's anything wrong with 12 sets per body part - particularly when you're just starting out. Maybe a few more sets for legs.

What I'd suggest is a 4-day split. Even now I find 5 days is bordering on not enough rest. I'd take your arms day and merge it into the back and chest days:

Mon: Chest/Triceps

Tue: Back/Biceps

Thu: Legs

Fri: Shoulders

But as Daniel says, what works for me may not work for you. Trial and error!

[askaz014]

Hmm that sounds like a good idea man! Is it better to do more on each muscle group since I am only training them once a week?

Cheers man!

see what works for you, whatever makes you grow buddy remember this is a game of trial and error!

Yea bro that seems to be the recurring theme, haha if only there was one way it would all be so much easier, but then there is no fun in that!

[askaz014]

I don't think there's anything wrong with 12 sets per body part - particularly when you're just starting out. Maybe a few more sets for legs.

What I'd suggest is a 4-day split. Even now I find 5 days is bordering on not enough rest. I'd take your arms day and merge it into the back and chest days:

Mon: Chest/Triceps

Tue: Back/Biceps

Thu: Legs

Fri: Shoulders

But as Daniel says, what works for me may not work for you. Trial and error!

Yea man trail and error! It will take some time but I know Ill get it right soon! Ive had 3 workouts on this routine and liking it way more than my old one and I feel like Ive worked harder than before since Im focusing on one muscle group! But ill try both of your suggestions and see what gives the best results! Cheers guys!

[nemesis]

Just wondering, incase I missed it somewhere. But what are your goals mate? Everyones giving advice but what actually are you wanting to acheive?

Lean up, beef up, strengthen up?

[askaz014]

Just wondering, incase I missed it somewhere. But what are your goals mate? Everyones giving advice but what actually are you wanting to acheive?

Lean up, beef up, strengthen up?

All good man, I think I mentioned it in another post but my main goal is a lean bulk up. I dont have a weight goal in mind because I have no idea what ill look like with for example 10kg on me but Ill keep going till I like what I see! If thats a reasonable goal?? Haha