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The Water Cooler
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Beginners GYM/Work Out Plan Advice?
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<blockquote data-quote="vicious" data-source="post: 2110597" data-attributes="member: 3937"><p>I'm only 3 months into my latest routine and I haven't lost any weight, but my stamina and strength have increased (which is what I was looking for). I'm also looking a little better in my clothes. One thing I have to put out there that has held true through my many attempts at getting fit is strength is addressed in the gym, weight in the kitchen. That's something I'll always struggle with.</p><p></p><p>I workout 5 days after work. I have two basic weight plans that I alternate through which target most major muscle groups, and I infill with cardio. I'm not looking to become a body builder, but I do want to mold my physic, so I wanted to get the biggest bang for the buck and these appear to work the biggest muscle groups. The biggest thing for me, that's been echoed throughout the thread, is focus on form first and increase the weight as you see fit.</p><p></p><p>I knock these out in about 30min. </p><p>Week 1 = Day 1, cardio, Day 2, cardio, Day 1</p><p>Week 2 = cardio, Day 2, cardio, Day 1, cardio</p><p>Week 3 = Day 2, cardio, Day 1, cardio, Day 2</p><p>Week 4 = cardio, Day 1, cardio, Day 2, cardio</p><p>wash, rinse, repeat</p><p></p><p>Day 1 -</p><p>3 sets squats / 10 reps / 2 min rest between sets</p><p>3 sets bench press / 10 reps / 2 min rest between sets</p><p>3 sets row down / 10 reps / 2 min rest between sets</p><p>1 set tricep extension / 12 reps</p><p>1 min rest</p><p>2 sets of calf raises / 1 min rest between each set (I do 12 reps)</p><p></p><p>Weight day 2 -</p><p>3 sets deadlift / 10 reps / 2 min rest between sets</p><p>3 sets overhead press / 10 reps / 2 min rest between sets</p><p>3 sets lat pull down / 10 reps / 2 min rest between sets</p><p>1 set curl / 12 reps</p><p>1 min rest</p><p>2 sets of situps / 1 min rest between each set</p></blockquote><p></p>
[QUOTE="vicious, post: 2110597, member: 3937"] I'm only 3 months into my latest routine and I haven't lost any weight, but my stamina and strength have increased (which is what I was looking for). I'm also looking a little better in my clothes. One thing I have to put out there that has held true through my many attempts at getting fit is strength is addressed in the gym, weight in the kitchen. That's something I'll always struggle with. I workout 5 days after work. I have two basic weight plans that I alternate through which target most major muscle groups, and I infill with cardio. I'm not looking to become a body builder, but I do want to mold my physic, so I wanted to get the biggest bang for the buck and these appear to work the biggest muscle groups. The biggest thing for me, that's been echoed throughout the thread, is focus on form first and increase the weight as you see fit. I knock these out in about 30min. Week 1 = Day 1, cardio, Day 2, cardio, Day 1 Week 2 = cardio, Day 2, cardio, Day 1, cardio Week 3 = Day 2, cardio, Day 1, cardio, Day 2 Week 4 = cardio, Day 1, cardio, Day 2, cardio wash, rinse, repeat Day 1 - 3 sets squats / 10 reps / 2 min rest between sets 3 sets bench press / 10 reps / 2 min rest between sets 3 sets row down / 10 reps / 2 min rest between sets 1 set tricep extension / 12 reps 1 min rest 2 sets of calf raises / 1 min rest between each set (I do 12 reps) Weight day 2 - 3 sets deadlift / 10 reps / 2 min rest between sets 3 sets overhead press / 10 reps / 2 min rest between sets 3 sets lat pull down / 10 reps / 2 min rest between sets 1 set curl / 12 reps 1 min rest 2 sets of situps / 1 min rest between each set [/QUOTE]
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