Work Out Routine Help!

[browneyes]

Im trying to figure out a new and better routine for myself right now and Im stuck in a bit of a slump because I dont know much about exercising and every muscle and how much to do and what not. I basically know well, the basics! haha So I would appreciate it if someone could either give me some advice or even just let me know about maybe a post that I might have over looked. Any advice at all is much appreciated! My Goal is to just tone and keep in shape and prob get that little extra pudge in my stomach gone. Seems like no matter what thats the hardest part to really work for me and well at this point I think I might be over doing it with my abs.. but you tell me.

This is my routine Ive been doing:

I go to the gym about 3-4 times a week (mostly 3 times a week) One day I will do cardio, legs & abs and then the next day I go to the gym, which prob will be a day after that day (I usually space out my trips to the gym) I will do cardio, arms & abs. So I alternate basically just legs and arms for every day that I go to the gym. For cardio on those days I usually pick a machine I want to do for the day wether it be the tredmil, a bike, elliptical or whatever it is I want to do that day, I'll do that for about 20 mins and then head over to legs or arms (whichever Im doing that day). For legs I do 4 sets of 8-10 reps (with as much weight as I possibly can handle). On these machines: Inner & Outer Thigh, Leg Extentions, Glute Machine, & Leg Press. For my Arm days I use these machines (& do these free weight exercises): Triceps Extension, Triceps Dip, Dumbell Curls, Dumbell Kickbacks, Triceps Extension, Row Machine & Lat Pulldown. Then onto the Abs, this is my Ab workout (I try to switch it up since I do my abs more than anything else) One day I will do: the sit up machine (4 sets of 30 reps -i was doing 4 sets of 100 reps but i figured i was over doing it). My 4 sets are not all the same though (ex- I do one set on my back with my feet flat on the groud, one set on my right side, one set on my left side & then my left set is back with my feet on the ground.) From there I do the Ab Machine (that you sit up straight and push down like you are doing a sit up, sitting up.) I usually do 4 sets of 30 on that as well (I was doing 4 sets of 50 but like I said I thought I was over doing it.) After that machine I would end with the Rotation Machine for my Obliques & I will do 2 sets on eachside of 25reps. To switch up my Ab routine because I tend to do Abs every time Im at the gym I would do the sit up machine as usual (same sets and reps), the ab crunch machine (with weight on it) 4 sets of 20 reps (1 set normal, 1 set on the left side, 1 set on the right side & then 1 normal set again), then I would end it with either the Rotation Machine again (same as I always do for the sets) or I will do the incline (4 sets of 20).


I think I might be either be over doing it or not working certain muscles enough and more than others. If that makes any sense? What I want to work is my legs, arms, pecs, back & abs. I just need to find a good routine to go by and like I said I dont know much about this stuff so Im open to anything and Im always up for a challenge. So if anyone can help me out some how on this I'd really appreciate it! Thanks!

[Cammo]

You are doing a bit too much ab work IMO.
All the ab work in the world won't get rid of your unwanted 'extra pudge'.
That extra pudge can be hit with cardio & diet.
As you mentioned, you are looking at toning up (which is what most woman want) so I wouldn't go for extreme splits designed for bulk.

I would suggest a full body workout 3 days a week - 2 sets for each body part of 10-12 reps (this includes ab work ....although 15 reps won't hurt).
Add some weight to your ab work as, with what you've been doing, they won't get worked in this rep range without it.

I would also do cardio on the days in between weightlifting (although jennyd will disagree - she has an extremely well toned stomach so I won't fight her on that one - it's just personal preference).

Here's 2 example workouts that will hit all the key muscle groups (you could switch them back & forth each workout to keep from getting bored).


Full Body 1

Leg Press ~ quads
Lying Leg Curl ~ hamstrings
Standing Calf Raise ~ calves
Incline Dumbell Bench Press ~ pecs
Seated Row ~ back
Dumbell Shoulder Press ~ shoulders
Barbell Curls ~ biceps
Tricep Extensions ~ triceps
Weighted Crunches ~ abs
Hanging Leg Raise ~ abs


Full Body 2

Leg Extension ~ quads
Romainian Deadlift ~ hamstrings (Like a Stiff Legged Deadlift but taking the bar down to just past the knees and back up again - a lot of woman prefer doing these to Stiff Legged Deadlifts)
Seated Calf Raise ~ calves
Pec Deck ~ pecs
Lat Pull downs ~ back
Dumbell Lateral Raises ~ shoulders
Cable Curls ~ biceps
Tricep Dips ~ triceps
Weighted Exercise Ball Crunches ~ abs
Weighted Vertical Leg-Hip Raise ~ abs

Some of these exercises work more than one muscle group at a time but what's more important at this stage is the main muscle group being worked.

If you are unfamiliar with any of these exercises, an explanation & demonstration for all of them can be found here.

HIIT cardio is highly recommended by many who frequent this board & I would strongly recommend it in your case to help with the tummy .

Here's an extremely informative post by NiteHawk on HIIT.

(just a little tip for your posting ....... try to split your paragraphs up a bit .... it's quite daunting to read otherwise )

[browneyes]

Thanks for all the advice I made sure I wrote it all down so I dont forget! haha But now I have a few more questions. First off, its okay to do all those parts on one day? I hear different things everywhere. Like you should do one part a day, but what you said to do does make alot of sense. My other question is, is there anything I can do for my obliques as well? I see all the stuff for Abs you told me to do but nothing really works your obliques.

By the way, I figured I was over doing everything which was why I wasnt seeing any results anymore. Thank you for all your advice!

[jennyd]

Originally Posted by Cammo

I would also do cardio on the days in between weightlifting (although jennyd will disagree - she has an extremely well toned stomach so I won't fight her on that one - it's just personal preference).

LOL, that's funny.
It is a personal preference....I happen to do my cardio in the mornings, and my weight training in the evenings.

How heavy are you lifting? Full body workouts are good. I happen to like them a lot, but sometimes your routine can be too intense to do full body workouts all of the time.If not, then I'd agree with Cammo, you can start with full body workouts.

Your abs get worked indirectly with almost everything you do. To keep your abs and midsection tight and strong, you can try core workouts, or get an excercise ball. A lot of things done on the excercise ball make you need to maintain your balance, which therefore makes you keep your abs tight and contracted during your workout. Here's a link with some excercise ball/core workouts. There's so much more info online though, if you want to do a search around.

http://exercise.about.com/cs/abs/l/bl_core.htm

[browneyes]

Thanks for that link, it's very helpful. I do have a ball of my own at home so it works out for me The only other question I have about that is, should I do the workout ball at home on the days I dont go to the gym? How should I factor that into my workouts and days?

[Cammo]

You don't have to do it at the gym but I personally would.
Just the fact that you are already in the gym & have the workout mindset
(& it wouldn't really take that much longer to pop out the ab exercises).

The more you stagger your 'blocks of exercise time' through the week, the more chance there is of interuptions (family issues, tiredness, too busy...etc) that can interfere with your exercise regime.

Saying that, there is no problem (considering you make sure you get the work done ) doing this - just make sure that your abs are getting worked just as much (no more, no less) than your other muscle groups.

How you plan this into your week depends on your day-to-day routine.

[browneyes]

Well so far Im doing the routine you told me. I did the first one on monday and boy did it feel good! haha And today Im gonna be doing the second workout routine. Im excited! Im more pumped than I have been before, but then again this is only my second day! I'll let you know how it all turns out.

As for the ball routine, I would like to do that at home, since I bought the ball and havent used it much yet. Maybe I can take a day to do a bunch of ball routines so I work other parts of my body with the ball as well so it will even out my body parts. Does that make any sense?

[Cammo]

Good to hear your enthusiasm, I hope it you don't lose it .

With the ball routine, all I can say is to just make sure that all your muscle groups are getting worked evenly - those groups being the ones listed beside each of the exercises in the routines above.

Keep us posted on your progress (you may even want to start a progress journal in the journals section - it helps you keep tabs on your progress & others reading it can throw in their 2c worth & maybe offer advice! (just be careful who you take it from though - some people mean well but really wouldn't have a clue ).

Keep up the good work.

[jennyd]

Originally Posted by browneyes

As for the ball routine, I would like to do that at home, since I bought the ball and havent used it much yet. Maybe I can take a day to do a bunch of ball routines so I work other parts of my body with the ball as well so it will even out my body parts. Does that make any sense?

Congrats on getting started with the new routine. It's always better when you're excited about the workout.

I just wanted to say, I do my ball workouts at home too. There really are so many excercises that you can do on the ball. You can work your arms (bis & tris), back, shoulders, legs, butt, abs. And it's a different type of workout than if you were doing these things without the ball.

Do you just have the ball, or did you get it with some type of video to go with it?

I got mine with some "Core Secrets" video and a couple of others. I don't work out with those videos but I have a few times. They give you some good ideas of what excercises you can do. Or you can just search around the internet, and I'm sure there are some good ideas. I just did a quick look around for you.

http://www.nutrisystem.com/newslette...ories/ball.cfm

http://www.tudefitness.com/samples.htm

http://www.fitness-events.com/stabil...-exercises.htm

[browneyes]

Thank you both for all of your help! So far Ive done 2 days at the gym (my 3rd will be tomorrow) and boy do I feel it! (In the good way not the bad :P) These workouts are getting me very excited and once I figure out everything Im going to do on the ball I will get started on that right away as well!

Now my next question is about a little arguement I had with two guys I work with. The both of them work out alot and usually we get into conversations on what and what not to do. One of them told me to work pecs because Im working everything else in my body and then the other one told me not to work pecs saying it will make me flat chested and because Im a girl the form will look all wierd. So which is true? Im confused! haha

[Cammo]

Working your pecs is crucial for balance of strength. It doesn't make you flat chested.
The pec muscles sit underneath the lymph nodes, mammary glands, something called coopers ligaments & fat. Your breasts may get smaller if overall body fat is lost from cardio, diet & resistance training - not from doing pec work.

That's like saying your tummy will shrink if you do lots of ab work.

[browneyes]

Thank you for confirming that for me. I hate that once Im pumped up about something I will read something somewhere or talk to someone and then I get all sorts of confused by it! haha Well once again thank you for all of your help and I will keep you posted