Routine...

Discussion in 'Fitness & Nutrition' started by Qckrun, Sep 11, 2007.

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  1. Qckrun

    Qckrun New Member

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    I'm just now starting to get back into the workout routine. I havent worked out for over 3years (since high school). Which of these two routines would work the best for someone looking to gain muscle but also lose weight. Note: I will be doing 15mins of cardio before and 45 afterwards, total for 1 hour of cardio.


    I'm just in the need for a solid routine that will help me lose alot of weight but also build muscle back to where it was in high school.


    Note: These are routines from bodybuilder.com.



    Workout #1

    Monday, Wednesday, Friday

    Monday- 4sets


    Seated Row - 6-10 Reps
    Pullup - 6-10 Reps
    Barbell Pullover - 6-10 Reps
    Close-grip Bench Press - 6-10 Reps
    One-arm Cable Pushdown - 6-10 Reps
    Barbell Curl - 6-10 Reps
    Dumbell Hammer Curl - 6-10 Reps

    Wednesday- 4sets


    Barbell Squat - 6-10 Reps
    Dumbell Lunge - 6-10 Reps
    Leg Extension - 6-10 Reps
    Barbell Deadift - 6-10 Reps
    Leg Curl - 6-10 Reps
    Ab Crunch - 15-25 Reps
    Oblique Crunch - 15-25 Reps

    Friday- 4sets


    Dumbell Bench Press - 6-10 Reps
    Incline Hammer Press - 6-10 Reps
    Bar Dips - 6-10 Reps
    Dumbell Shoulder Press - 6-10 Reps
    Upright Barbell Row - 6-10 Reps
    Standing Calve Raise - 8-12 Reps
    Seated Tibilais Raise - 8-12 Reps







    Workout #2

    Schedule
    Monday, Weds, Friday Workouts

    Monday- 4sets



    Pec Deck - 6-8 Reps
    Incline Bench Press - 5-12 Reps
    Bench Press - 5-12 Reps
    Machine Bench Press - 10 Reps
    Push Ups - Maximum Reps
    Preacher Curl - 5-8 Reps
    Barbell Curl - 8-12 Reps
    Alternate Dumbell Curls - 8-12 Reps

    Weds - 4sets


    Squats - 5-8 Reps
    Leg Press - 5-8 Reps
    Leg Extensions - 5-12 Reps
    Hamstring Curl - 5-8 Reps
    Seated Calf Raises - 5-8 Reps
    Military (shoulder) Press - 5-8 Reps
    Upright Rows - 5-8 Reps
    Flyes - 5-8 Reps

    Friday- 4sets


    Pull-ups - 5-8 Reps
    Lat. Pulldown - 5-8 Reps
    Seated Row - 5-8 Reps
    Back Extenstions - 5-8 Reps
    Upperback Machine - 5-8 Reps
    Tricep Dips Between Two Benches - 8-12 Reps
    Tricep Pushdown - 5-8 Reps
    Overhead Extensions - 5-8 Reps
    Tricep Dips, On Dip Station - 5-6 Reps
     
  2. Mippity

    Mippity New Member

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    Waiting for "You need to focus on either losing fat or gaining muscle" crew.
     
  3. Mippity

    Mippity New Member

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  4. Qckrun

    Qckrun New Member

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    What your not allowed to lose fat and gain muscle at the same time?
     
  5. MaineSucks

    MaineSucks OT Supporter

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  6. Qckrun

    Qckrun New Member

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  7. MaineSucks

    MaineSucks OT Supporter

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    diet dictates gains
     
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