Going back to the gym...

[lil'tangerine]

Okay, it's time to get up off my ass and hit the gym and start eating better again. I am tired all the time and have no energy anymore. I haven't really put on any weight, but have lost all definition!

What kind of training program should I start out with? I am planning on going at least 3-4 x per week--work schedules permitting. I can't believe how flabby I've gotten in the past 2 months! I was thinking something like this:

Monday:
Chest/Abs

Tuesday:
Legs

Wednesday:
Bi's/Tri's

Friday/Saturday:
Back

What kind of exercises should I be doing? How many should I be doing per body part? I'm thinking 3-4 exercises, 4 sets of each. What do you find to be the best exercises to do? I watch some people doing some strange things at the gym...

 

[smb_69]

Add some shoulders -
yes, 3 -4 per body part w/3-4 sets of 10-12 - you are good to go.
Stick to basic exercises - forget the crazy ones in the gym -
Get a book or pick up a magazine - they all have great workouts for the beginners.

 

[Daisy_Girl]

Chest.....
Pushups, DB Incline Press, DB Flyes

Back.....
Lat Pulldown, Seated Cable Row, Pullups

Shoulders....
DB Overhead Press, DB Lateral Raise, BB Upright Row

Biceps....
DB/BB Curls, Concentration Curls, Cable Curls

Triceps....
Dips, Cable Pulldown, Skullcrushers

Legs....
Deadlifts, Lunges (all kinds!), Stiff Legged Deadlifts, Squats, Plyometrics



Typically, do 1-2 warm up sets, then do ~3 sets of 8-15 reps. Number of reps can depend on your goals. I tend to stick with 8-12 reps....to build muscle. Weight should be heavy enough that you get near failure around the last rep. Lift heavy, lift hard, lift intense.

If you are also doing cardio, do weights first, then cardio afterward.