Design me a workout routine!

AggiePharmer · Wed, February 8th, 2006, 08:08 PM

Hey you guys-

I need to come up with a good workout routine that I can gain some muscle mass with. What I have to work with is the following:

Bench Press Machine
Chest Fly Machine
Lat Pulldown / Pulldown cable machine
Bicep Curl Machine
Leg Press Machine
Shoulder Press machine
Dumbells
Elliptical running machine

I just got some protein powder that I ordered and I want to start hitting the weights good. How should I split up my workout days/bodyparts? What exercises and number of sets do you recommend? Hit me back! Thanks!!

chang · Wed, February 8th, 2006, 09:12 PM

Quote:

Originally Posted by AggiePharmer

Hey you guys-

I need to come up with a good workout routine that I can gain some muscle mass with. What I have to work with is the following:

Bench Press Machine
Chest Fly Machine
Lat Pulldown / Pulldown cable machine
Bicep Curl Machine
Leg Press Machine
Shoulder Press machine
Dumbells
Elliptical running machine

I just got some protein powder that I ordered and I want to start hitting the weights good. How should I split up my workout days/bodyparts? What exercises and number of sets do you recommend? Hit me back! Thanks!!

How many days per week can you workout? Based on this we can design a basic split for you. The most optimal splits require 4-5 days/week. However you can get just as good results with 3-days/week.

AggiePharmer · Wed, February 8th, 2006, 09:54 PM

I could probably do a good, 4-day workout a week.....

lordkovacs · Wed, February 8th, 2006, 10:10 PM

if you read all the stickies you'll be set to design the best workout plan that suits your lifestyle... I highly recommend it! :0)

Good luck,
MIKE

Philadow · Thu, February 9th, 2006, 02:04 PM

http://www.bodybuilding.com/fun/workoutdatabase.htm

Andrew · Thu, February 9th, 2006, 06:47 PM

Do you have a barbell and weights?

TheLemonSong · Thu, February 9th, 2006, 06:52 PM

Designing things *for* people is different than asking them to *critique* a current program.

Why don't you come up with a program you think works with your schedule and has the components you believe are necessary for your goals and then ask us what we think?

The stickies will help you immensly if you havent read them already.
-Andrew

Gordo · Fri, February 10th, 2006, 06:35 AM

http://www.t-nation.com/readTopic.do?id=905832

HevyMetal · Fri, February 10th, 2006, 04:38 PM

How much weight do you have for dumbells?

If you have enough to get squats, deadlifts and rows, I would include these ex's as part of the program.

"Sumo" squats with dumbells are very effective. ( watch out for your hams and adductors on this one).

Personally, the way I'm doing it at this particular point is:-

Sunday:-
Bench/Incline Bench/Pushups
Normal grip Chins
Bent-over Rows
T-bar Rows
Forward Raise
Shrug
Calf-raises
Ham Curls
Hi-intensity 10 min. workout on eliptical
abs
Neck

Tuesday:-

Deadlifts
Flyes/Incline Flyes
Bicep Curls
Rear/Side/Front Shoulder Raises
Light abs
Light shrugs
One leg Speedskater squats

Thursday:-

15 to 20 min. of Kick-box Cardio (warm-up then speedwork and yes, I do this first and no, it hasn't weakened me for lifts after).
Reverse Grip Pullups
Lat pulldowns
Straight or bent-arm Pullovers
Dips
Standing Military Press
Sumo Squats
Heavy Shrug
Single Leg Calf raises
Neck
Some abwork (brief and basic)

I hesitate to recommend sets or reps because I customize mine on a regular basis and what works for me may not work for you.

Many of mine are 5x5 while other other ex's are a single set of 12 or
3x8 etc., etc.,. After a couple of weeks I sometimes change everything.

And I do a complete stretch routine after every workout.

Can usually get the workouts under the 60 minute line.
Stretches take about 10 to 15 minutes.