Just Beginning

[Hoyt]

I used to be in good shape. I was 235 and because of getting lazy over the last 2 years, I have gone up to 290 lbs. I just started working out again and the only thing I am sure of is starting out on the recumbant bike and the tread mill. I only know a few excercises to do for each body part and would like to set up daily routines. Does anybody know of any charts or work out segments that I can break down so as not to overwork muscle groups??? I need a solid work out plan to keep my body on track.

If anyone can help I would greatly appreciate it.

[SizZ]

I would suggest doing a circuit training regimen, 3 to 4 times a week, for at least two weeks before starting to split your training into different body parts. Just to get your body a lil more toned and ready for more concentrated training.

[Nuke]

Try this:
http://forums.musculardevelopment.co...ad.php?t=24155

Have a good 'un.

[sturrific]

I would suggest doing a circuit training regimen, 3 to 4 times a week, for at least two weeks before starting to split your training into different body parts. Just to get your body a lil more toned and ready for more concentrated training.

Circuit training is for women and men who tend not to be muscle-minded. If I am you, consult a doctor to see where your levels are blood heart, etc and make sure that you are not following in the others footsteps of pain and discomfort. Secondly, find a plan that YOU CAN STICK TO. Doing circuits or a plan that will kill you the first week is a no no. After that, find a diet that you can manage like #2. Eating is 90% of obtaining a goal. Got it?? Now do it!!!

[GeorgeForemanRules]

Here are a few rough ideas of training routines I have used.

1.
Upper/Lower

Upper 1
100% volume push
50% volume pull

Lower 1
100% volume quad dominant
50% volume Hamstring dominant

off
off

Upper 2
50% volume push
100% volume pull

Lower 2
50% volume quad dominant
100% volume Hamstring dominant

off100% Push Day/ 50% Pull Day
Push: (Pectoralis Major,Deltoids and Triceps Brachii)

1. Barbell Bench Press 4x6-8
2. Dumbbell Incline Press 4x10-12

1. Barbell Military Press 4x6-8
2. Cable lateral raises ( side) 3x10-12

1. Skull crushers 3x8

1. T-Bar rows 3x12
2. Medium/close Front pulldowns 3x12
Lower 1
100% volume quad dominant
50% volume Hamstring dominant

ATG Squats 4x6
split suuats or front squats 3x10
SLDL 3x10
Stranding calf raise 4x12


50% Push Day/ 100% Pull Day
Push: (Pectoralis Major,Deltoids and Triceps Brachii)

1. T-Bar Rows 4x 8
2. Front pulldowns 4x 10
3. Dumbbell Rows 3x 6

1. Barbell Curls 4x8

1. Barbell Incline Press 3x12
2. CGBP 3x10-12


1. Dumbbell Military Press 3x12

Lower 2
50% volume quad dominant
100% volume Hamstring dominant

Dead Lifts 4x6
Glute ham raises 3x10-12
Lunges 3x10-15
Seated calf raise 3x12

OR

2.
Push/legs/pull

Monday Push:
DB incline 4x10-12
BB bench 4x6-8
Military Press DB 3x6-10
cable laterals 3x10-12
tri ext 5x6-10


Tuesday: off or cardio

Wednesday Pull:
Rows DB or BB 5x6
Lat pulls 5x10
DB curls 6x8

Thursday: off or cardio

Friday Legs:
Squats 5x6-8
Leg press or hack squat: 4x10-12
SLDL 4x8
Hamstring curl 3x10
Standing calves 5x10

Sat&Sun off or cardio.


Keep in mind you are not locked into these reps and sets, they are just a recommendation/example. For Bodybuilding 6-12 reps are best, for power lifting and Olympic lifting 3-6 reps is best, with some single work also

[SizZ]

I'm not trying to make it super intense, just some general toning up Getting the muscles ready to really kick ass. But for the real deal(whenever your ready) the hoss method looks pretty kickass. I myself, do a three day split about 4 exercises Per muscle group with 5 sets (1 warm up 4 working) each. Reps per set 20,15,12,10,8, sometimes I warmup with 15 and end on 6. Easing into its not a bad idea, jump right in if you wish. I couldnt wait, that's what I ended up doing. Good luck with your training.