help with training routine

[sasa]

Hi,
Could somebody help me find new training routine? I'm trying lose fat. I do now cardio 6x/week 30-45min.
I do workout routine 4x/week
1.chest+abs
2.back+abs
3. legs+bic
4.should+tric+abs
I lift heavy..I do for each body part 3-4exercise and 8-10rep.

Any idea?? some good routine??

thanks

 

[Daisy_Girl]

Why not try a push/pull routine?

Chest/Shoulders/Triceps ("push" movements)
Back/Biceps ("pull" movements)
Legs

I cannot remember - are you just doing cardio or are you doing HITT?

This is what I would do ......

Sunday - Rest (or mild yoga/pilates workout)
Monday - Ch/Sh/Tri, abs
Tuesday - 30 min HITT
Wednesday - Ba/Bi, abs
Thursday - 30 min HIIT
Friday - Legs, abs
Saturday - 30-45 min steady state cardio

Just my thoughts.

 

[The Shadow]

http://www.elitefitness.com/forum/showthread.php?t=484598

 

[Daisy_Girl]

I always forget about "TSP" .... excellent place to go when you seem to hit a plateau OR are starting out. Good advice - I think you should look deeper into doing it.

 

[sasa]

Why not try a push/pull routine?

Chest/Shoulders/Triceps ("push" movements)
Back/Biceps ("pull" movements)
Legs

I cannot remember - are you just doing cardio or are you doing HITT?

This is what I would do ......

Sunday - Rest (or mild yoga/pilates workout)
Monday - Ch/Sh/Tri, abs
Tuesday - 30 min HITT
Wednesday - Ba/Bi, abs
Thursday - 30 min HIIT
Friday - Legs, abs
Saturday - 30-45 min steady state cardio

Just my thoughts.

HI,
I decided I want try this kind of routine, let me know if this look good please

Monday - CHEST/SHOULDERS/TRIC
Bench press 3x6-10rep
Incline Dumbel press 3x6-10rep
Dips 3x6-10rep
Military press 3x6-10rep
Side laterar raise 3x6-10rep
Rear laterer rais 3x6-10rep
luing triceps extension 3x6-10rep
close grip bench press 3x6-10rep

Wensday LEGS
squat 3x8-10rep
leg press 3x8-10
leg extension 3x8-10
leg curl 3x 8-10
lunges 2x10 [each leg}

Friday BACK+BICEPS
Deadlifts 3x 6-10rep
Pullups 3x6-10rep
Barbell row 3x6-10rep
dumbell row 3x6-10rep
Barbell curl 3x6-10rep
Dumbel incline curl 2x6-10rep
Hamer curl 2x6-10rep

Tuesday/Thursday/Saturday....I want do cardio..mayby I will do cardio in the morning MOnday adn Wensday on empty stomach!!!

What do you think about this routine..? Is it good idea for loseing fat..what about the rep..I trying lift heavy...no more than 10rep..is it OK?????

thanks

 

[nikkita]

Routine looks good for the combination of exercises, I don't see any for calves thou.

In my opinion (because I don't know where you carry fat the most) is that circuit training can aid. For example if your upper half is where you have most fat, then exercises can be combined to make up super series and circuits. In this case you can start with 3 -4 series and reps 12-15

On the other hand, don't be afraid to gradually increase weight on exercises for each body part.

As for cardio, see how your body responds on doing it empty stomach because is not for everyone and you can end up loosing muscle.
Tuesday/Thursday/Saturday....I want do cardio..mayby I will do cardio in the morning MOnday adn Wensday on empty stomach!!!

What do you think about this routine..? Is it good idea for loseing fat..what about the rep..I trying lift heavy...no more than 10rep..is it OK?????

thanks[/QUOTE]

 

[nikkita]

upps! I forgot to delete the last 5 lines... sorry

 

[sasa]

Routine looks good for the combination of exercises, I don't see any for calves thou.

In my opinion (because I don't know where you carry fat the most) is that circuit training can aid. For example if your upper half is where you have most fat, then exercises can be combined to make up super series and circuits. In this case you can start with 3 -4 series and reps 12-15

On the other hand, don't be afraid to gradually increase weight on exercises for each body part.

As for cardio, see how your body responds on doing it empty stomach because is not for everyone and you can end up loosing muscle.
Tuesday/Thursday/Saturday....I want do cardio..mayby I will do cardio in the morning MOnday adn Wensday on empty stomach!!!

What do you think about this routine..? Is it good idea for loseing fat..what about the rep..I trying lift heavy...no more than 10rep..is it OK?????

thanks

[/QUOTE]

thanks for answer girl!! I just thinking how can I do circuit or superserie with this exercises..could you help me explain more...you meant I should to do superserie or circuit for upper body?

 

[nikkita]

thanks for answer girl!! I just thinking how can I do circuit or superserie with this exercises..could you help me explain more...you meant I should to do superserie or circuit for upper body?[/QUOTE]

If upper body is were you carry your most bf, then yes.

You can do circuit like this...

example:

Monday - CHEST/SHOULDERS/TRIC

First separate exercises by body part, such as

Bench press 3x6-10rep
Incline Dumbel press 3x6-10rep

Military press 3x6-10rep
Side laterar raise 3x6-10rep
Rear laterer rais 3x6-10rep

Dips 3x6-10rep
luing triceps extension 3x6-10rep
close grip bench press 3x6-10rep

Then once you separate the exercises to be done in circuit you perform for example bench press and once finishing the reps you go straight to incline dumbell press (taking at most 30 secs between each exercise) then after you finish the combination of these two, you rest for 1-2 minutes. Then repeat until you complete all your series.

Tempo for each rep should not be fast but rather like 1-2-1.

The same for shoulder

ie., you will do military press-side lateral-real lateral <--- that is one serie, again press-side lateral-real lateral <--- that is another serie... and so on until you complete them all

 

[Daisy_Girl]

Apparently, doing cardio 6 days a week is NOT working for you. I do not know why you ask for advice, then seem to ignore the advice given. You determination to do cardio 6 days a week is not working for you - CHANGE YOUR MINDSET.

I really really really think you need to change what you are doing dramatically. Doing cardio 6 days a week is NOT always the answer. If you are not seeing results with what you are doing - why are you insistent on continuing it?

CHanging what you do for weights is essential - but that is not the only aspect that needs changing. Too much cardio can be a detriment also - it can help tear down all that muscle you work hard to get.

I really think you need to think about just doing HIIT for 4-8 weeks and see what happens.