Need some help with a work out plan..

**state69champ** · 12-02-2007, 08:59 AM

I have never understood going to the gym one day and only working only part of your body.. i mena it makes sence but i dont know how to do it... i know i could look on google but i wanted to ask you guys..

Im about 165ish ,good shape i just need to get cut up a little better. arms and abs . So i figure i could do push ups pull ups and sit ups tilll i die.,but if i dont get an all around good work out then im not doing any good. please help.

**DanWS6** · 12-02-2007, 09:04 AM

When I was going to the gym my workout looked like this:

Monday: Chest/Triceps
Wednesday: Back/Biceps
Thursday: Legs/Shoulders

I did 4 exercises per muscle group with 4 sets of 10 reps. If at the end of a muscle group I didn't feel a very good burn then I'd do another couple of sets to muscle failure.

**chuckie669** · 12-02-2007, 09:07 AM

Originally Posted by DanWS6

When I was going to the gym my workout looked like this:

Monday: Chest/Triceps
Wednesday: Back/Biceps
Thursday: Legs/Shoulders

I did 4 exercises per muscle group with 4 sets of 10 reps. If at the end of a muscle group I didn't feel a very good burn then I'd do another couple of sets to muscle failure.

That sounds about like what I did when I wasn't a slob. Don't neglect the back, or you get shoulder slouch and look like a hunchback.

**DanWS6** · 12-02-2007, 09:14 AM

Originally Posted by chuckie669

That sounds about like what I did when I wasn't a slob. Don't neglect the back, or you get shoulder slouch and look like a hunchback.

Good point. So many people are only interested in biceps/chest. It's comical.

I need to get back to the gym.

**chuckie669** · 12-02-2007, 09:17 AM

yep. I love the upper body guys that don't touch the legs. I think I have a picture of one... Hold on.

**9t8z28** · 12-02-2007, 09:19 AM

You wanna get toned or bigger?

**Justin23454** · 12-02-2007, 09:20 AM

www.rosstraining.com

**86 IROC-Z** · 12-02-2007, 11:04 AM

Originally Posted by state69champ

I have never understood going to the gym one day and only working only part of your body.. i mena it makes sence but i dont know how to do it... i know i could look on google but i wanted to ask you guys..

Im about 165ish ,good shape i just need to get cut up a little better. arms and abs . So i figure i could do push ups pull ups and sit ups tilll i die.,but if i dont get an all around good work out then im not doing any good. please help.

Getting "cut up" usually means losing body fat to define your muscles better... but it sounds like you want to gain more muscle as well... what are your goals?

**state69champ** · 12-02-2007, 11:05 AM

I want to get Cut... I used to be pretty good looking.. 6pack and all but that was before i had a car and i rode my bike around and it kept me in good shape.

**86 IROC-Z** · 12-02-2007, 11:18 AM

Originally Posted by state69champ

I want to get Cut... I used to be pretty good looking.. 6pack and all but that was before i had a car and i rode my bike around and it kept me in good shape.

In that case just do a lot of cardio... running, go for a few miles a day.

Also diet is more important than exercise. You can run to the end of the earth but if you're still eating shit food you won't get anywhere.

Here's a good list:

Almond
Bean
Spinach
Diary
Instant Oatmeal
Eggs
Turkey
Peanut Butter
Olive oil
Whole grain breads
Extra whey protein powder
Raspberries

You can also refer to my posts in the "How much do you bench?" thread for more info about nutrition.

I've also heard hydroxycut hardcore works pretty well.

And if you can get your hands on it, ephedrine. http://en.wikipedia.org/wiki/ECA_stack

**Justin23454** · 12-02-2007, 11:21 AM

its better to lose weight if u do sprints rather then just run. Also you can get a KILLER cardio workout using weights, look up rosstraing on youtube.

**Justin23454** · 12-02-2007, 11:24 AM

http://youtube.com/watch?v=J6JvhCTjicY

look more into it, its a really really good thing. Even if u buy the book, its 25$ but well worth I have it and I use it to train when im gettin rdy for a fight. Well, really I do it all the time.

**chuckie669** · 12-02-2007, 11:24 AM

Originally Posted by 86 IROC-Z

In that case just do a lot of cardio... running, go for a few miles a day.

Also diet is more important than exercise. You can run to the end of the earth but if you're still eating shit food you won't get anywhere.

Here's a good list:

You can also refer to my posts in the "How much do you bench?" thread for more info about nutrition.

I've also heard hydroxycut hardcore works pretty well.

And if you can get your hands on it, ephedrine. http://en.wikipedia.org/wiki/ECA_stack

haha... ABS DIET (Good Stuff). I lost 44 pounds in 2006 within 3 months of starting that diet. Kept it off until Sept of this year. back up to 190lbs.

**86 IROC-Z** · 12-02-2007, 11:26 AM

Originally Posted by Justin23454

its better to lose weight if u do sprints rather then just run.

Very true. High intensity interval training burns fat like no other

**state69champ** · 12-02-2007, 11:31 AM

Originally Posted by 86 IROC-Z

Very true. High intensity interval training burns fat like no other

I have no idea what your post say.. I cant stop looking at your pic.

**86 IROC-Z** · 12-02-2007, 11:53 AM

Originally Posted by state69champ

I have no idea what your post say.. I cant stop looking at your pic.

**9t8z28** · 12-02-2007, 12:01 PM

If you wanna get toned you are best doing routines consisting of say 3 sets of 15. You need to feel a good burn through each set, if you don't you are wasting your time.