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working out time
ok im planning on workin out at the Y and i want to know how much time i should spend working different things like triceps, biceps, running, and stuff like that. so please if anyone has a time plan for workin out that is effective for them please say how much time you spend on each different thing. and please dont say stuff like you need to figure out your own or something like that or just give ideas, actually give one that you use yourself.
Thanks
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Routines can be set up in very different ways. As mentioned below, how experienced you are will affect your routine. If you are new at this, a very common practice is to take a full body routine and train 2 to 3 times a week. Below I have included a sample full body routine which has two different sets of exercises each day. Whether you decide to train this twice or three times a week is up to you:
Day 1
Squat 3x 8-12
Romanian deadlift or leg curl, 3x 8- 12
Incline dumbell press 3x 8- 12
Pullups or pulldowns 3x 8- 12
Barbell curl-2x 8- 12
Crunches 2x max
Day 2
Deadlift 3x 8- 12
Bench 3x 8-12
Dumbbell or barbell rows 3x 8- 12
Overhead press or military press 3x 8- 12
Skullcrushers 2x 8- 12
Calf raises 2x 12- 15
For the first couple of months, the reps must be kept fairly high (as I have done above), and the sets must not be taked to failure (i.e. stop when you could still do a coupe of reps).
The workout should not take more than an hour. Also, the break between sets should be about one and a half to two minutes.
Good luck.
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Well, what you do in your workout depends on what your end goal is. If it's to lose weight, then you wanna focus on cardio and alter your diet. If it's to tone, you wanna stick to high reps and low weight, and just add a little bit of cardio in. You should always try to have a healthy diet, though.
Anyway, this is what I do. I have two different workouts that I do, but I switch off daily so I'm not working the same muscles two days in a row. Keep in mind that I've been working out for a while, so you might want to do lower reps and/or less sets, but make sure you keep your reps above 10. Also, I don't have a gym - so I do everything with my own bodyweight, plus 5-lb dumbbells that I bought/
Day 1:
2 sets of 20 partial curls, frog leg crunches, Reverse crunches, L crunches, and side crunches.
3 minutes with an ab roller (these things seriously work, I see awesome results after 2 weeks)
2 sets of 10 girly pushups ('cause I can't do the normal ones ^^)
5 sets of 12 squats (with a 5-lb dumbbell in each hand)
4 sets of 20 bicep curls & tricep extensions (supersets - go right from the curls to the extensions)
4 sets of 20 iron maidens (these are hard, you can definitely drop the reps and sets for these)
30 minutes of cardio (walk, bike, jog, etc)
Day 2:
2 sets of 20 partial curls, frog leg crunches, Reverse crunches, L crunches, and side crunches.
3 minutes with the ab roller
2 sets of 10 side extensions on each side (+ 10 lb dumbbell)
2 sets of 10 back extensions
3 sets of 10 standing leg lifts and backwards leg lifts (these work your glutes)
4 sets of 20 freeweight bench, flies, and monkeys (I don't know the actual name for them, but it looks like you're doing the monkey...lol)
30 minutes of cardio
Yeah, it's a lot, but it yields results...trust me. If you have any questions about this stuff, lemme know.
Good luck!
-Siren =)
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