When you click on links to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the eBay Partner Network.
Off-topic TalkWhere overpaid, underworked S2000 owners waste the worst part of their days before the drive home. This forum is for general chit chat and discussions not covered by the other off-topic forums.
I have just started going to the Gym to tone up and lose my takeaway food belly and was wondering if anyone out there can show me their mon-fri week plan. Or give me some advice.
You always want to work push/pull muscle groups together if you're going to hit more than one group a day. I combine bi's and tri's and do a superset routine to keep them pumped to the maximum.
I always make a seperate day for legs alone. Their the most important muscle group in the body, especially for men, and where the greatest percentage of muscle is located. I also make a seperate day for chest alone and usually only work it out once a week. If you're really hitting each area hard, especially chest, there's no way you should be working that group out again three days later. That's insufficient time for full repair.
Try combining shoulders with back as that's push/pull. You could also combine chest with bi's if you didn't want to make a seperate day just for chest but don't combine chest and tri's. The reason for this is because what ever group gets worked out second is going to get half assed because that group will already be tired from the first. If you do tri's second they will already have been worked out from most chest exercises and vice versa. I always do chest prior to the bi/tri superset workout during the week so that I can hit the chest fully. If your tri's have already been worked out the day or two before they're still going to be quite sore and in repair and therefore won't be able to give you their full support during your chest routine.
The key really is to just change up the exercises your doing for each group. You don't want to be doing the same thing each week. Do all freeweights one week, then cable/supported machines the next, and then combine elements of the two the next week and then cycle back.
Just try different things and listen to your body. You'll figure out what works best for you.
Here's my routine:
MON - Legs, Calves, Abs
TUE - Chest, Cardio
WED - Bi's/Tri's, Calves, Abs
THU - Back, Calves
FRI - Shoulders, Abs
SAT - Calves, Abs, Cardio
SUN - Off day
when I was hittin it hard (7yrs straight) I only did 1 body part per week except for abs and calves....diet played the biggest factor....i am natuarally a small guy...so i slowly increased my diet up to 10,000 calories per day....mostly very boring foods i would eat like 5 chicken breasts with bbq sauce in one sitting...i would wake up usually 2 times per night to eat....normally a MRP shake..but sometime my hunger would get the better of me
chest
legs
back
off
bi's/tri's/forearms/neck
shoulders
off
7yrs to go from this
to this
to this
and 1.5yrs to get skinny again (no weights-only healthy diet)
PLES2K,
I do a similar workout as you... although, I do switch it up every once in a while to a workout closer to honda606's.
I enjoy working chest/tri the same day, and back/bi the same day because it's not the workout that makes you big, it's the proper resting of the muscles afterwards that increases the size. (Never work the same muscles group two days in a row... and be sure to leave an extra day on top of this rule when it comes to legs)
If you work chest one day, then do a bi/tri workout the next day, followed by a back day, I think you may find that your arms may suffer, and not get the growth you are hoping for. Most every chest exercise uses your tri's, and most every back exercise uses your bi's, so I tend to pair them up. Just make sure you do the large muscle group first (chest and back). If you do chest followed by tri's, you've basically done tri work already, and you just add to it with tri concentrated exercises - same with back/bi.
Legs are a large muscle group and require a whole day to themselves.
Shoulders and tend to pair up with abs. I also throw abs in at the end of other workouts as well (about every second or third day).
It's good that you are doing cardio too... that is very important. I like to warm up with a steep incline walk on the treadmill for 10 minutes before I hit the weights, then do a 5km (3 mile) run after lifting.
Now, with all that said, I do tend to sway from this pattern every so often to mix things up, and do a workout closer to hond606's or efthimios's.
One good thing about working bi/tri the same day (apart from chest and back) is that when you do bi/tri, you are able to lift heavier because you haven't tired the muscle already from your large muscle workout (chest and back). When I do this routine, I do Chest one day, Back one day, Shoulders one day, Legs one day, Bi/Tri one day, with Abs thrown in every 2 or 3 days, and cardio at the end of every workout.
I'm tired of typing for now, but will interject more later... but so far all of the posts above are very good advise. Whatever routine you decide to do, make sure it is something you can get into and stick with. It's one thing to want to go to the gym, and another to actually go.
Oh, and yes, proper diet is the most important thing, whether it's eating lots to get big, or simply cutting the crap out of your diet and replacing it with leaner protein-rich foods.
(Never work the same muscles group two days in a row... and be sure to leave an extra day on top of this rule when it comes to legs)
If you work chest one day, then do a bi/tri workout the next day, followed by a back day, I think you may find that your arms may suffer, and not get the growth you are hoping for. Most every chest exercise uses your tri's, and most every back exercise uses your bi's, so I tend to pair them up. Just make sure you do the large muscle group first (chest and back). If you do chest followed by tri's, you've basically done tri work already, and you just add to it with tri concentrated exercises - same with back/bi.
Legs are a large muscle group and require a whole day to themselves.
Shoulders and tend to pair up with abs. I also throw abs in at the end of other workouts as well (about every second or third day).
It's good that you are doing cardio too... that is very important. I like to warm up with a steep incline walk on the treadmill for 10 minutes before I hit the weights, then do a 5km (3 mile) run after lifting.
Now, with all that said, I do tend to sway from this pattern every so often to mix things up, and do a workout closer to hond606's or efthimios's.
One good thing about working bi/tri the same day (apart from chest and back) is that when you do bi/tri, you are able to lift heavier because you haven't tired the muscle already from your large muscle workout (chest and back).
When I do this routine, I do Chest one day, Back one day, Shoulders one day, Legs one day, Bi/Tri one day, with Abs thrown in every 2 or 3 days, and cardio at the end of every workout.
Oh, and yes, proper diet is the most important thing, whether it's eating lots to get big, or simply cutting the crap out of your diet and replacing it with leaner protein-rich foods.
great points...gotta switch it up...muscles respond to being shocked/surprised.....i originally worked out chest/tri back/bi....but was not seeing the growth I wanted in my arms.....dedicating a day to just arms did the trick
Mon - Chest/Triceps
Tues - Back/Biceps
Wed - Shoulders/Abs
Thur - Legs
Fri - off
Sat - Cardio
Sun - off
your working your 2 or your biggest muscles back to back...not putting it down...but try to split them up where you at least have a day between you back and chest..avoid back and shoulders back to back also....I would throw your legs into the main mix to give your upper body some rest
Mon - Chest
Tue - Arms (Bi/Tri/Forearms)
Wed - Shoulders
Thur - Legs
Fri - Back
Rest 2 days
If your trying to lose belly fat then Diet and Cardio are the key.. I work with NAVY EOD/SEALS and we are allowed 2 hours every morning to workout. With my high metabolism I only stay in the gym for 1 hour but hit it hard....
I'm also a firm believer of "supersets". Over the past 8-10 years they have given me my best results...
When I was taking Cell-Tech and Nitro-Tech combined, I gained 15lbs of muscle in 7 months... My bench went from 225 to 315lbs... Thats not crazy weight, but I was pretty impressed with the supplement considering at peak I only weighed 158lbs.
GYM Workout Programs
i would eat like 5 chicken breasts with bbq sauce in one sitting...i would wake up usually 2 times per night to eat....normally a MRP shake..but sometime my hunger would get the better of me 
