Quote:
Originally Posted by Chris.
I go monday, wednesday and friday. If I'm not to sore (legs and arms), I'll throw another day in between. My goal is to get back down to a 34 pants size by losing this belly of mine. Currently I'm a 38(was 34 in high school). And I want my chest to be defined and toned (along with my abs, but that's not what I'm focusing on ATM). When I get to the gym, I normally(lately) just jump right on a bech and work that, then go to legs and do squats, then power cleans, Then I'll go do some pulling excercises, and sometimes I'll go do pec flys and finish off with about a mile of running. Typically, I do a total body workout, I guess. For some reason, I feel like I'm wasting my time at the gym if I just go focus on one area, such as arms or legs. I wouldn't be in there more than 30-40 minutes if I did that.
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Welcome to training 3 days a week my friend. So little time, so much to accomplish.
First off not to be a jerk but at your age training everything three times a week is going to be too much for you to handle. We could go into recovery time etc, but you are not being specific enough and doing too much in one day. Break your training down. Train smart. Notice I said Train not Lift Weights...
I would break your training down. Along with those three days I would add a 4th day dedicated to active recovery and cardio. After all you want to get some tone action back on track which is going to be losing weight and adding some muscle. Unless you are some freak with baggy skin...yuck.
Tom posted a good split for training chest. Although I would drop 1 exercise per session. The reps range can be tricky. Some guys grow with low reps, while some get stronger. To carry along with getting some "tone" work in, I would try to keep your main exercise ( any compound movements ) relatively heavy, 6-10 reps. Everything there after I would shoot for higher reps 12-20. Remember now your going 3 days a week. You're older, and if your like most folks you have zero time. So using exercises that allow you to get the best bang for your buck are what is going to work. 3 days a week remember. I agree with Tom as far as keeping it fresh, but this may be for guys who have a little more time under the bar.
The main exercise should be done with lower reps, but not low to where your form is sloppy dick all over the place.
Monday-
Squat
Lunges
Super set Leg curls w/ leg ext
Abs
Low intensity cardio 30min-40min
Wed-
Bench
Dips
Super set Cable cross overs w/ Pressdowns
High intensity cardio 15min-20min
Friday-
Deadlift
Mil Press
pull ups
super set bicep curl w/ calves and abs
low intensity cardo 30-40min
Wild Card day #4 Cardo low intensity 30min-40min
don't forget to warm up properly and to stretch after workouts.
Give it a shot. Keep your diet in check.
For Bench you could rotate between flat, incline or the same with dumbbells. Squat I would just squat, you could rotate with front squats. Deadlift, just deadlift maybe rack pulls or deficit pulling. Mil. Press could be done with barbell or dumbbells, do not do behind the neck presses. Remember though, if you are going to use dumbbells use them correctly. Dumbbells were not intended to be used to shorten ones range of motion to handle heavier weights, they were intended to give people a greater range of motion. ( I say "were" because no matter where to you people perform dumbbell chest exercises with a shortened range of motion and to be honest it's ****ing stupid. )