Need help figuring out what exercises to do... (routine)

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posted by lebronville

and how many sets. I am ~5'8 160 lbs. I am looking to build muscle and burn off some flab (love handles) in my stomach region. I also want to get into good cardio shape, I was planning on running on a treadmill for 30 minutes per day at my target heart rate.

I worked out for 2 years in high school (7 years ago) and got my bench up to around 165, but I know I'm not as strong as I once was. I want to build my upper body, every muscle. I never used to work out my triceps, I want to make sure I get some good tricep workouts in my routine.

I just got a gym membership yesterday. They have everything from benches and squats to any machine needed. I just graduated college and can devote myself to working out.

I want to build my chest, abs, arms, back, and want to make sure the muscles in my legs don't go ignored, but i am definately more concerned with my upper body. If someone can help me come up with a routine (what exercises and how many sets at specific weights), and how to determine where to start at; I would greatly appreciate it.

Edit: My diet consists of a turkey sandwich with mustard and cheese, a high protein dinner with some veggies, and depending on the day eggs or cereal (wheaties) for breakfast. I also just bought Isopure protein shake.

posted by Big A

http://www.bbforums.com/showthread.php?t=1714

check right there you can see the different lifts and stuff, make sure you give everything a rest like do chest and tris monday, then do legs and abbs the next day, then jump to shoulders traps and back, then use thursday to get whatever you may have missed during the week, and a cardio day, this is what my workout routine looks like, im not saying its 100% right for you but its working for me.

follow those workouts with an isopure every day you workout

keep the cardio pumping try doing the cardio in the early am if you are able, and do it before you eat, maybe drink one of the shakes before you go

posted by JDIESEL

first off you need to get your diet on track....your not eating nearly enough, you should be eating 6-7 meals a day with lots of chicken,steak,tuna, and rice. second even if you just want a bigger upper body by working your legs your gonna make the rest of your body grow. lifts like squats and dead lifts produce more testosterone in your body which equals more muscle. try a four day split.....

mon- back/bis
tues-chest/tris
thurs-legs
fri-shoulders,delts,forearms

but your aint gonna see results unless your eating right:thumbs:

posted by Big A

very true :thumbs:

posted by lebronville

Thanks for the tips... so I should only work biceps one day per week? I used to do upper body MWF (bench, incline, etc... all 3 days) and lower body 2 days per week, T-TH (squats, leg curl, leg press, etc... both days) Should I just be benching 1 day per week?

Also, about my diet... 6-7 small meals? or a few large meals and a few smaller ones (like a can of tuna)? How often should i drink protein shakes?

Again, I appreciate all the help.

posted by Big A

Yeah you have to give your muscles time to rest up you dont want to over work them, thats why you spread it out, plus that keeps everything growing the same you dont really want to be walking around lookin like ronnie up top and a chicken down low. legs suck but like JD said its actually some of the best lifting you can do for your whole body. also when you are lifting you are also working other parts of your body on different days. like when you are doing chest you are working your shoulders and bi's some as well.

You want to bulk clean so keep an eye on your calories, when it comes to the meals, everyone is different so just watch what your body is doing.
I personally go with

protein shake

early am workout

large breakfast

small meal (can of tuna)

large lunch

small meal (chicken breast, tuna, turkey)

small meal (chicken breast, tuna, turkey)

workout

protein shake

Large supper

small meal (chicken breast, tuna, turkey)

go to bed

this is eating about every 2 hours im awake

posted by lebronville

Thanks for the detailed diet... I was curious about that, it will help a lot. I do have a couple more questions. Are machines as effective as free weights? Does the brand of protein shake matter? I heard Isopure was the best, so i bought it, but it's kind of expensive. Also, what are the best exercises for triceps? And does anyone have a website that gives all the different dumbbell exercises? Thanks!

posted by Big A

http://www.bbforums.com/showthread.php?t=1742

this link here will help some as far as diet stuff goes

im not 100% sure on the protein Labrada pro v isnt bad, isopure isnt bad either, just make sure you are getting some thats about 78%+ protein per scoop, otherwise its mainly weight gainer.

cant hardly beat good ol tricep pushdowns and close grip bench

this link will get you started with the bells

http://www.sport-fitness-advisor.com/dumbbellexercises.html

gl with everything keep asking questions that what im doing :D :thumbs:

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