Need of a Workout Regimine.

[mm107]

Hey guys, just letting you all know i have been dieting since Jan 1. I was in a very bad crash and injured my back, but after 3 months and all my test coming back negative for serious injuries and my back is feeling better now it think its time to get back to the gym.

I am currently cutting
http://209.11.101.244/forum/showthread.php?t=385168
Heres my last thread about my diet and stuff case anyone wants to look.

My calorie intake is around 2000.
I am starting a Workout regimine, im just looking to piece together a good workout plan.

I want to really incorporate cardio into my workouts. Since my shedule is tight i can not run in the monring before work. Now if i go to the gym 5 times a week, Wich muscles should i workout together, and when should i do my cardio? I mean, i know how to go to the gym i just want to piece together a VERY good Regimine.

Should i run before or after my workout? I know this is stupid but would i take my PWOS before i did cardio, no right?(if i did cardio after lifting).

My PWOS would be pro,dex,mal.

So my realy question is basically wich are the best body parts wo wotkout togeher. Such as Backs/Bi's. For a 5 day runthrough. Thanks guys! K for some good ass regimines.

 

[Chi town]

Cardio should never be done b4 your workout...only after. Have a small protein shake after lifting, hit your cardio, then get your carbs and a lil more protein. How many times per week do u want to hit everything? If only once, I'd do it like this:

Mon: Shoulders n traps
Tue: Back n tris
Wed: Hams n quads
Thu: Chest n bis
Fri: Calves (Hey, it's Friday. Get out early...LOL)

here's another:

Mon: chest n calves
Tue: back
Wed: hams n quads
Thu: shoulders n traps
Fri: arms

GOOD LUCK GETTIN BACK IN THE SWING BRO!!

 

[mm107]

Cardio should never be done b4 your workout...only after. Have a small protein shake after lifting, hit your cardio, then get your carbs and a lil more protein. How many times per week do u want to hit everything? If only once, I'd do it like this:

Mon: Shoulders n traps
Tue: Back n tris
Wed: Hams n quads
Thu: Chest n bis
Fri: Calves (Hey, it's Friday. Get out early...LOL)

here's another:

Mon: chest n calves
Tue: back
Wed: hams n quads
Thu: shoulders n traps
Fri: arms

GOOD LUCK GETTIN BACK IN THE SWING BRO!!

Thanks! i like the first one, especially the friday excuse lol. So i should have a small PWO shake? with mal/dex? or w/o it? and then another one when im done with cardio? Thanks for the help!

 

[Chi town]

Thanks! i like the first one, especially the friday excuse lol. So i should have a small PWO shake? with mal/dex? or w/o it? and then another one when im done with cardio? Thanks for the help!

In regards to your PWO shake, all that matters is that u save the carbs for after your cardio. I'm not a fan of doing weights and cardio in the same session, but sometimes u have to w/ a busy schedule.

 

[mm107]

ya i know it sucks, im hoping when it gets nice out here in NY, ill wake up little earlier and go running. Still pressed on time tho, but hey this is a new lifestyle right? new changes =]