Fitness Guys: Help with Workout Routine (1 Viewer)

[glvsav37]

Need to put this Planet Fitness membership to use. 

Looking for a good, simple routine to work arms, chest and gut, prob 3 days a week for about 20-30 mins. Maybe mix in some legs on weekend, but my legs have always been pretty solid from playing ice hockey a few days a week.

Nothing crazy, its Planet Fitness, so no grunt-inducing workouts.  I don't want to do too much cardio there with the mask, I have a Peloton at home for that. My gym experience has been pretty non-existent up till this point except for about 2 years of Crossfit a few years ago.

Mid-40's sitting at 215 would like to get close to 190-200ish, flatten this damn gut and add some more muscle. What'cha got

 

[STEADYMOBBIN 22]

Go to the gym.

Pick up heavy things. 

Put heavy things down.

Do this quickly. 

Repeat. 

Leave the gym.

 

[STEADYMOBBIN 22]

Wait....Im always guilty of not thoroughly reading posts before I respond.....

You did CrossFit for two years and you need a routine? You know what to do. 

 

[belljr]

You weigh 115 and have a gut?

 

[glvsav37]

Wait....Im always guilty of not thoroughly reading posts before I respond.....

You did CrossFit for two years and you need a routine? You know what to do. 

I did but it was a long time ago, and what I liked about them is that you walked in and the work out was set for you. What I didnt like is that I felt it was all sort of random and I couldn't "work" certain areas and depending on how many days between classes, the focus bounced around a lot. Plus CF was more focused on reps and time (racing) which I prob won't be able to do at PF

I guess what i'm looking for is a simple routine—3 rounds on this machine, then 3 rounds at these weights, etc— that will help work those areas I want to improve on. I walk into a gym and find myself just using any machine thats open with no real focus on "training" anything specifically. 

 

[glvsav37]

You weigh 115 and have a gut?

lol...oppps 215....fixed

 

[AAABatteries]

Ask Otis and then do the opposite.

 

[matuski]

Need to put this Planet Fitness membership to use. 

Looking for a good, simple routine to work arms, chest and gut, prob 3 days a week for about 20-30 mins. Maybe mix in some legs on weekend, but my legs have always been pretty solid from playing ice hockey a few days a week.

Nothing crazy, its Planet Fitness, so no grunt-inducing workouts.  I don't want to do too much cardio there with the mask, I have a Peloton at home for that. My gym experience has been pretty non-existent up till this point except for about 2 years of Crossfit a few years ago.

Mid-40's sitting at 215 would like to get close to 190-200ish, flatten this damn gut and add some more muscle. What'cha got

Day 1: Flat bench barbell - 3 sets, Lat pulldowns (cable) - 3 sets, Incline dumbell press - 3 sets, Rows (cable or dumbell) - 3 sets.  Crunches/planks/stretch before or after.

Day 2: Military dumbell press - 3 sets, Dumbell curls 3 sets, Lateral raises - 3 sets, tricep pressdowns (cable) - 3 sets, bicep curls (cable) 3 sets.  Crunches/planks/stretching.

Weekend day - Leg presses/squats/lunges.

 

[STEADYMOBBIN 22]

I did but it was a long time ago, and what I liked about them is that you walked in and the work out was set for you. What I didnt like is that I felt it was all sort of random and I couldn't "work" certain areas and depending on how many days between classes, the focus bounced around a lot. Plus CF was more focused on reps and time (racing) which I prob won't be able to do at PF

I guess what i'm looking for is a simple routine—3 rounds on this machine, then 3 rounds at these weights, etc— that will help work those areas I want to improve on. I walk into a gym and find myself just using any machine thats open with no real focus on "training" anything specifically. 

I think youtube is your friend. Pick the body part and find a few people you like. Doing the same exercises but in different orders will help.

You can just do an image search and find some printable workouts. 

Sorry I can tbe more help, I just don't do all the tracking and routines. I find that just bogs me down. My method has always been to just get home and start doing SOMETHING. Push ups, pull ups/chin ups at the local elementary school. Squats with just some dumbbells' the next day. Dumbbells' and a bench the following day. Run sprints the next day.

GL!

 

[Navin Johnson]

I like the Stronglifts 5x5 workout. 

 

[belljr]

Big fan of using the hip flexor machines and staring too long at people

 

[Nathan R. Jessep]

3 days a week, I'd prob break it into these groups:

• Chest (and legs if you add them during the week)
  
• Biceps/Triceps
  
• Shoulders/Back
  
• Add some planks in at the beginning of each day. 30-60 seconds, whatever you can do. 
  

30 minutes is plenty to get a good pump in, but I'd recommend minimal rest between sets (no more than 1 minute between).  

For muscle groups, just keep a rotating list until you figure out what you like and what's working for you. If you minimize rest, you should be able to get in 2 or 3 exercises for each muscle group each day. You'll get a good pump, and might even get a little cardio benefit from the minimal downtime. 

Some suggestions:

Chest: bench press, dumbbell press, incline press, incline dumbbell, dumbbell flies, cable flies (high, low, and mid), pushups, decline pushups

Biceps: dumbbell curls, barbell/ez bar curls, preacher curls, reverse grip pullups, pullup position dead hangs, hammer curls, concentration curls

Triceps: dips (with and without weights), tricep kickbacks, close grip bench press, overhead cable press, tricep push downs (can do with different handle attachments for different feels)

Shoulders: dumbbell press, side/front raises, barbell press, landmine press (if they have a landmine rig - can do with both arms or one arm at a time), lat raises (most gyms have a machine for these)

Back: lat pulldowns, seated cable rows, bent-over dumbbell rows, shrugs (with dumbbell or barbell or low cable handle)

I can come up with some more, but those should be enough to get you started. 

 

[acarey50]

I'll go a little against the grain here from what others are saying, but if your goal is weight loss, first the main thing is to make sure diet is in check and eat fewer calories than you burn.

Second, if you are only able to get to the gym 2-3 times a week, you are likely better off planning to do a full body routine each of those sessions rather than going bro split or body part specific. I'm not sure what equipment Planet Fitness usually has, but from what I hear it is generally very machine heavy, but extremely basically  try get a push exercise (press of some sort, push ups, etc), a pull exercise (row of some sort, pull ups), hinge (good morning, hip thrust, RDL), leg (squat, leg press, lunge) and probably also an overhead exercise (Military or overhead dumbbell press). Then if you want to do accessory movements throw in bicep curls, tricep pressdowns, etc.  The good thing is every one of those movements can be done on machines, and for that type of workout, the exact order doesn't generally matter, so if someone is on the machine you want, move on to the next exercise and then come back.

Obviously nothing is one size fits all, but the bro split/bodypart specific stuff is better suited when you can get 5-6 workouts in per week and hit each body part really hard at least twice a week with plenty of rest in between, when you can only get 2-3 workout per week, generally a full body routine is better as you are still hitting each body part multiple times per week, but you are doing less volume per workout so you can still recover between workouts.

 

[STEADYMOBBIN 22]

I'll go a little against the grain here from what others are saying, but if your goal is weight loss, first the main thing is to make sure diet is in check and eat fewer calories than you burn.

Second, if you are only able to get to the gym 2-3 times a week, you are likely better off planning to do a full body routine each of those sessions rather than going bro split or body part specific. I'm not sure what equipment Planet Fitness usually has, but from what I hear it is generally very machine heavy, but extremely basically  try get a push exercise (press of some sort, push ups, etc), a pull exercise (row of some sort, pull ups), hinge (good morning, hip thrust, RDL), leg (squat, leg press, lunge) and probably also an overhead exercise (Military or overhead dumbbell press). Then if you want to do accessory movements throw in bicep curls, tricep pressdowns, etc.  The good thing is every one of those movements can be done on machines, and for that type of workout, the exact order doesn't generally matter, so if someone is on the machine you want, move on to the next exercise and then come back.

Obviously nothing is one size fits all, but the bro split/bodypart specific stuff is better suited when you can get 5-6 workouts in per week and hit each body part really hard at least twice a week with plenty of rest in between, when you can only get 2-3 workout per week, generally a full body routine is better as you are still hitting each body part multiple times per week, but you are doing less volume per workout so you can still recover between workouts.

This is really 

 

[culdeus]

3 days a week 

https://thefitness.wiki/routines/5-3-1-for-beginners/

 

[Terminalxylem]

I'll go a little against the grain here from what others are saying, but if your goal is weight loss, first the main thing is to make sure diet is in check and eat fewer calories than you burn.

Second, if you are only able to get to the gym 2-3 times a week, you are likely better off planning to do a full body routine each of those sessions rather than going bro split or body part specific. I'm not sure what equipment Planet Fitness usually has, but from what I hear it is generally very machine heavy, but extremely basically  try get a push exercise (press of some sort, push ups, etc), a pull exercise (row of some sort, pull ups), hinge (good morning, hip thrust, RDL), leg (squat, leg press, lunge) and probably also an overhead exercise (Military or overhead dumbbell press). Then if you want to do accessory movements throw in bicep curls, tricep pressdowns, etc.  The good thing is every one of those movements can be done on machines, and for that type of workout, the exact order doesn't generally matter, so if someone is on the machine you want, move on to the next exercise and then come back.

Obviously nothing is one size fits all, but the bro split/bodypart specific stuff is better suited when you can get 5-6 workouts in per week and hit each body part really hard at least twice a week with plenty of rest in between, when you can only get 2-3 workout per week, generally a full body routine is better as you are still hitting each body part multiple times per week, but you are doing less volume per workout so you can still recover between workouts.

Agree with this as well.

I don’t know how tall you are, but you’d probably do better to get as close as possible to your ideal body weight through optimizing diet and focusing on aerobic exercise. While resistance training is never bad, I’d probably stick to more body weight exercises like push/pull ups, planks, lunges, etc., and not worry too much about building muscle. You’re getting to the age where injury is a real concern lifting heavy. I say this as a guy who lifted religiously 5-6 days/wk for 20+ years - a beach body isn’t worth destroying your joints.

 

[Wrigley]

Diet: 90%
Workout: 10%
 

 

[DocHolliday]

I'll go a little against the grain here from what others are saying, but if your goal is weight loss, first the main thing is to make sure diet is in check and eat fewer calories than you burn.

Second, if you are only able to get to the gym 2-3 times a week, you are likely better off planning to do a full body routine each of those sessions rather than going bro split or body part specific. I'm not sure what equipment Planet Fitness usually has, but from what I hear it is generally very machine heavy, but extremely basically  try get a push exercise (press of some sort, push ups, etc), a pull exercise (row of some sort, pull ups), hinge (good morning, hip thrust, RDL), leg (squat, leg press, lunge) and probably also an overhead exercise (Military or overhead dumbbell press). Then if you want to do accessory movements throw in bicep curls, tricep pressdowns, etc.  The good thing is every one of those movements can be done on machines, and for that type of workout, the exact order doesn't generally matter, so if someone is on the machine you want, move on to the next exercise and then come back.

Obviously nothing is one size fits all, but the bro split/bodypart specific stuff is better suited when you can get 5-6 workouts in per week and hit each body part really hard at least twice a week with plenty of rest in between, when you can only get 2-3 workout per week, generally a full body routine is better as you are still hitting each body part multiple times per week, but you are doing less volume per workout so you can still recover between workouts.

My thoughts as well.  You need to hit body parts twice a week unless you are absolutely destroying muscles with very heavy weights and tons of volume.  I’m talking throwing up or almost throwing up on leg days.  You should only train body parts once a week when it takes the muscles a week to recover.  In your 40s, your joints aren’t going to last long if you try to blast body parts with heavy weights and volume routinely. 

Full body routines can be very effective.   Mix up the exercises, weight range, rep range, and volume every workout.  Use supersets and giant sets occasionally and to keep the heart pumping or to save time if necessary.   Throw in drop sets for each body part once a week to work a muscle group harder.  If you are going 3 days a week, you could do an upper/lower split for a 6 week program to add variety and focus on lagging body parts.  

 

[Da Guru]

Just make sure you take some   NO-EXPLODE!!!  before your workouts. 

 

[Nathan R. Jessep]

After reading the other responses, I'd add this....

At this point, the mission right now is not to get into a particular routine, it's to get into a HABIT. It doesn't really matter which approach you take. There are bits of useful advice in every post above, but the main thing you need to do is establish the habit of working out. A good diet and a regular habit of working out (regardless of what you're doing) is going to benefit you greatly. So don't get too wrapped up right now in the what or the how, just keep doing it. Try different exercises, different machines, different lengths of time, amounts of weight, etc. Focus on form and breathing. Make note of what you ENJOY the most, because that's what you are more likely to stick to over time. Not that you still don't need to challenge yourself from time to time and dip into some of those things that you may not enjoy quite as much, but for now, just establish the habit of working out however you can. 

 

[acarey50]

Make note of what you ENJOY the most, because that's what you are more likely to stick to over time. Not that you still don't need to challenge yourself from time to time and dip into some of those things that you may not enjoy quite as much, but for now, just establish the habit of working out however you can. 

Your whole reply was spot on, but in particular this. If you don't enjoy something, you won't do it. You may be able to force yourself to do it for a bit, but it won't become habit.

 

[jwb]

After reading the other responses, I'd add this....

At this point, the mission right now is not to get into a particular routine, it's to get into a HABIT. It doesn't really matter which approach you take. There are bits of useful advice in every post above, but the main thing you need to do is establish the habit of working out. A good diet and a regular habit of working out (regardless of what you're doing) is going to benefit you greatly. So don't get too wrapped up right now in the what or the how, just keep doing it. Try different exercises, different machines, different lengths of time, amounts of weight, etc. Focus on form and breathing. Make note of what you ENJOY the most, because that's what you are more likely to stick to over time. Not that you still don't need to challenge yourself from time to time and dip into some of those things that you may not enjoy quite as much, but for now, just establish the habit of working out however you can. 

Yea, this is key.

I'm mid 50's but otherwise the same as the OP -  about 215 lbs. 

I used to workout at PF pre-Covid 20-30 min, 3x a week (and like the op, I am returning next week.)

This is what I did three days a week at PF:

Start w/ the pushdown weight machine - I think that works the triceps

Then to the weight / row machine - more arms and back. 

Chest press machine

Then I did one of the gut/stomach machines

Then 2 leg machines, one for upper and lower (I like that PF shows you which muscles the machine targets)

I felt that gave me a pretty good overall workout. I was getting stronger but lighter. And like the Colonel said, I also enjoyed using each machine (having settled on them after trying them all). 

Good luck.

 

[culdeus]

I mean if you really just want something basic you can really go a long way doing simply this routine 3x a week.  

Do a push movement and pull movement horizontal (think a row and a bench)

Do a push and pull movement vertical (think shoulder press and pull down)

Do a leg movement that brings your knee to your chest.  Do another that brings your foot to your butt.  

Do each of these for as many as you can possibly do for 12+ reps. If you get more than 12 add weight next time.  If you fail to get 8 then dial it back. 

If you want to do accessories after this, fine have at it.  

Most novices will make as much gain on that as any program for 3-4 months.  Plus it's like 15 minutes.  Tops.  Spend the other time walking or whatever cardio you like.  

 

[Caveman33]

Need to put this Planet Fitness membership to use. 

Looking for a good, simple routine to work arms, chest and gut, prob 3 days a week for about 20-30 mins. Maybe mix in some legs on weekend, but my legs have always been pretty solid from playing ice hockey a few days a week.

Nothing crazy, its Planet Fitness, so no grunt-inducing workouts.  I don't want to do too much cardio there with the mask, I have a Peloton at home for that. My gym experience has been pretty non-existent up till this point except for about 2 years of Crossfit a few years ago.

Mid-40's sitting at 215 would like to get close to 190-200ish, flatten this damn gut and add some more muscle. What'cha got

Have you kept up with a fitness routine?

I've been doing body weight exercises but my progress is stuck at a plateau.

https://www.youtube.com/watch?v=41N6bKO-NVI

Flower by Moby is a popular song for push ups, squats, pull ups, etc.  I keep failing at the 2nd chorus on push ups.  I know proper form is important but I believe the struggle is what stimulates our body to produce more muscle.  However, my breathing is sort of jacked up and when I strain it feels like I'm gonna pop another hernia.

https://www.youtube.com/c/TIFFxDAN  I like this guy's core workouts.  He has good variety.  As far as losing weight, activity throughout the day combined with some cardio, especially running if possible, should transform your body.  You'll probably be able to eat whatever you want and still lose weight.

 

[flapgreen]

NOXPLODE!!! 

 

[flapgreen]

I'd just work bis and tris every workout. That's the only thing the chicks care about. 

 

[GroveDiesel]

Hit the gym for the first time in 16 years this week. I definitely went a bit too hard at first and need to dial back a bit.

I’m learning 2 things:

1) I’m in terrible shape even though my weight is pretty good for my height

2) It’s a bit intimidating going in not knowing what machines/equipment does what

I’m thinking that signing up for 2-3 sessions with a personal trainer just to design a plan and help familiarize me with equipment may be money well spent. 3 one hour sessions for $135 seems like a wise investment.

Also, the amount of old naked man I’ve seen in the locker rooms has already exceeded my expectations. 

 

[AAABatteries]

Hit the gym for the first time in 16 years this week. I definitely went a bit too hard at first and need to dial back a bit.

I’m learning 2 things:

1) I’m in terrible shape even though my weight is pretty good for my height

2) It’s a bit intimidating going in not knowing what machines/equipment does what

I’m thinking that signing up for 2-3 sessions with a personal trainer just to design a plan and help familiarize me with equipment may be money well spent. 3 one hour sessions for $135 seems like a wise investment.

Also, the amount of old naked man I’ve seen in the locker rooms has already exceeded my expectations. 

See, silver lining.

 

[acarey50]

Also, the amount of old naked man I’ve seen in the locker rooms has already exceeded my expectations. 

But how many were blow drying their balls?

 

[BobbyLayne]

I’m thinking that signing up for 2-3 sessions with a personal trainer just to design a plan and help familiarize me with equipment may be money well spent. 3 one hour sessions for $135 seems like a wise investment.

Many years ago I did a 10 session package with a trainer. Was so worth it! Learned a lot.

 

[GroveDiesel]

But how many were blow drying their balls?

None.

 

[Texas Football]

If you really want a crazy intense routine checkout Ryan Humiston on Youtube and go from there. I have been running through as much of his garage gym program as possible.

I'm not a huge fan of going to gyms and I have the equipment at home for this routine.

Results will vary depending on where you are starting from, but you will realize that what you were doing was not intense enough. And I like the guys humor.

 

[The General]

Wait....Im always guilty of not thoroughly reading posts before I respond.....

You did CrossFit for two years and you need a routine? You know what to do. 

I think this is pretty much the answer.

 

[Major]

Hit the gym for the first time in 16 years this week. I definitely went a bit too hard at first and need to dial back a bit.

I’m learning 2 things:

1) I’m in terrible shape even though my weight is pretty good for my height

2) It’s a bit intimidating going in not knowing what machines/equipment does what

I’m thinking that signing up for 2-3 sessions with a personal trainer just to design a plan and help familiarize me with equipment may be money well spent. 3 one hour sessions for $135 seems like a wise investment.

Also, the amount of old naked man I’ve seen in the locker rooms has already exceeded my expectations. 

$45 training sessions is a good deal (be prepared for an upsell later on).   Not only helps familiarize yourself with the equipment but ensures you're using proper form which is paramount as we get older.    Not all trainers are created equal, so ask around for recommendations or find one who seems to work well with other clients.   

 

[CarrollLargena]

 Anyone can get their body in shape even without sports equipment. Once I did it. Even when I was the school football team captain, I liked to train on the sports fields or at home. More than 15 years have passed since then, but I still train at home or while traveling. I have a bad habit of eating junk food when I'm on vacation, so I always take a smart scale with me https://www.vont.com/product/smart-scale-bathroom-scale-weight-scale/ to track weight changes. This is how I stay in shape.

 

[flapgreen]

Every day is arm day. 

 

[Mister CIA]

I thought you said workout poutine.

nvm

 

[flapgreen]

Is glvsav still fat? 

 

[glvsav37]

Is glvsav still fat? 

yep...but more to do with my long haul covid related asthma (and brownies)

But I'm back on my as of last week peloton and hopefully back palying sports after a year away from them. 

look out world........or not.

 

[flapgreen]

yep...but more to do with my long haul covid related asthma (and brownies)

But I'm back on my as of last week peloton and hopefully back palying sports after a year away from them. 

look out world........or not.

Hell yeah! Get after it, bro! 

 

[offdee]

Here's what I do after 1 hr of cardio every Mon, Wed & Fri.  The weights part takes about 1/2 hr.  I only do 2 sets of everything.  I know 3 is desired and standard, but for me it just takes too long.  I always do all my sets to exhaustion.  Meaning go until your muscles just can't anymore.  Try to get the weight where exhaustion is about 10 reps.   

- 2 sets of pushups to exhaustion

- 2 sets of dumbbell curls to exhaustion  (usually I go both arms up in unison until I can't, and then go stagger left up, then right up for another 5 or so)

- 2 sets of tricep extensions on the universal machine to exhaustion

- 2 sets of lat pulldowns on the universal machine to exhaustion

- 2 sets of incline bench press on the universal machine to exhaustion

- 2 sets of quad extensions on the universal machine to exhaustion

- 2 sets of planks to exhaustion   (keep abs tight and when start to feel the shaky feeling, crunch your abs in that plank position a few times until done)

 

[Slumpbusters]

47 year old somewhat out of shape dude here. 

Here is my 2 cents - probably worth about 2 cents. 

1) Lift less weight than you think you can.  Focus on perfect form and reps.  This will assure you are working intended muscle groups and not pulling anything in a way that it shouldn't be pulled.  You are playing a long game here.  When your form starts to fail, take a 10 second break and hit it again with either the same or less weight.  I can't tell you the number of knot heads I see using the machines incorrectly at LA Fitness or our local community center.  Begging for a back injury. 

2) I HATE just going into a gym and working out.  I never know exactly what to do, and find the grind incredibly boring. Its been that way my whole life even in peak basketball days.  What has worked for me recently is group fitness.  Usually me, perhaps 1-2 other dudes, and about 18 women.  I did a HIIT class, heaviest weight I lifted was 20lbs, and couldn't move my shoulders for 3 days.  To put it in perspective I'm 6'7" and 245. Followed that up with an interval class while still playing some pickup basketball.  Your pride and not wanting to embarrass yourself in front of the women pushes you to work hard. 

Cheers, 

Turk

 

[Swaymoney]

Diet: 90%
Workout: 10%
 

I'm the opposite. Keep the gut, build the arms and chest, live happy!  Let's be honest, you're mid 40s, that gut ain't going anywhere!

 

[Wrigley]

I'm the opposite. Keep the gut, build the arms and chest, live happy!  Let's be honest, you're mid 40s, that gut ain't going anywhere!

If I could only stick to my own guidelines

I do the gym 5-6 days a week, and eat like crap.....even though I know better. .

 

[Swaymoney]

If I could only stick to my own guidelines

I do the gym 5-6 days a week, and eat like crap.....even though I know better. .

And we all know, abs are built in the kitchen. 

 

[eighsse2]

Just wanted to share an interesting regimen I've come up with, and this was the first thread I found talking about workout routines (I am NOT a fitness person, just trying to get into this working out stuff.)

I have been trying off and on (mostly off) for the last 2 years or so, to get into working out for the first time in any serious capacity. (My job has always been rather physical, though.) And I have HATED IT. I despise going to the gym. So I was going two days a week (my days off work) and trying to pile in a whole bunch of exercises. Hated it.

Now I've worked something out basically the opposite idea, and I'm liking it much better. Workout essentially every day (SUCKS). But, only have to do three exercises, then you're done (AMAZING). I think it's an interesting regimen, though. Maybe some would find it too complicated or something, but it's pretty simple, just requires organization.

I have a list of 30 different exercises (some on machines, some dumbbells, a few barbells). They are organized into 10 groups of 3. The groups are numbered 0-9. Every day, you do the 3 exercises in the group that the day of the month ends in. Today was April 9. So I did group 9. The only exception is, if there is a day 31 in the month, you get the day off. Because it would make no sense to do group 1 exercises two days in a row.

It's that simple. Just a matter of choosing which exercises to include and how to group them. I really don't thing the groupings are important. As long as you don't have, for instance, all the leg stuff for all three exercises for three consecutive days, something terrible like that. Just spread the muscle groups around throughout the 10 day cycle and there shouldn't be any problem with overworking.

As for sets and reps, for most exercises I am trying to to 4 sets of 8 reps of every exercise I do. If the weight is too much and I miss several reps, drop the weight next time. If I hit all the reps and I didn't have to truly struggle, think about bumping it up next time. Of course different goals call for different weight/reps/sets. This is just what I'm doing.

Again, I am relatively new to this, but I'm liking this schedule so much more than any other I've tried, so I thought I'd throw it out there in case this or a similar variation might work for other people.

If there are exercises that seem like a good thing to throw in your regimen, but you don't know how to do them, get help learning them. Even if you don't have a friend who knows about it, shell out a bit of money for a personal trainer for just a few sessions. That is what I had to do. I am cheap, but when it is a one-time thing, a limited number of sessions, it's not that bad in the long run if they can teach you what you want to learn.

 

[ZADO]

Instagram has so many workout tips

Try renshawspt
or fitnesshustlersonly
and itsgymtimee
to name a few

 

[beer 30]

The 75 Hard Challenge thread has some good stuff in it and the Ran a 10k thread is filled with idiots trying to get into shape all the time.

 

[3C's]

Pretty good and very quick workout. Do it with no breaks between exercises/sets.

Andrew & Kate on Instagram: "15 minute beginner friendly workout 📌Save for later and tag a friend. The Workout: 15 swings 10 total clean and press 12 bent over rows each side 15 deadlifts How many rounds can you do in 15 minutes? Any ? Le

1,538 likes, 22 comments - bustostrainingFebruary 9, 2024 on : "15 minute beginner friendly workout 📌Save for later and tag a friend. The Workout: 15 swings 10 total clean and press 12 bent ..."

www.instagram.com

 

[STEADYMOBBIN 22]

Just wanted to share an interesting regimen I've come up with, and this was the first thread I found talking about workout routines (I am NOT a fitness person, just trying to get into this working out stuff.)

I have been trying off and on (mostly off) for the last 2 years or so, to get into working out for the first time in any serious capacity. (My job has always been rather physical, though.) And I have HATED IT. I despise going to the gym. So I was going two days a week (my days off work) and trying to pile in a whole bunch of exercises. Hated it.

Now I've worked something out basically the opposite idea, and I'm liking it much better. Workout essentially every day (SUCKS). But, only have to do three exercises, then you're done (AMAZING). I think it's an interesting regimen, though. Maybe some would find it too complicated or something, but it's pretty simple, just requires organization.

I have a list of 30 different exercises (some on machines, some dumbbells, a few barbells). They are organized into 10 groups of 3. The groups are numbered 0-9. Every day, you do the 3 exercises in the group that the day of the month ends in. Today was April 9. So I did group 9. The only exception is, if there is a day 31 in the month, you get the day off. Because it would make no sense to do group 1 exercises two days in a row.

It's that simple. Just a matter of choosing which exercises to include and how to group them. I really don't thing the groupings are important. As long as you don't have, for instance, all the leg stuff for all three exercises for three consecutive days, something terrible like that. Just spread the muscle groups around throughout the 10 day cycle and there shouldn't be any problem with overworking.

As for sets and reps, for most exercises I am trying to to 4 sets of 8 reps of every exercise I do. If the weight is too much and I miss several reps, drop the weight next time. If I hit all the reps and I didn't have to truly struggle, think about bumping it up next time. Of course different goals call for different weight/reps/sets. This is just what I'm doing.

Again, I am relatively new to this, but I'm liking this schedule so much more than any other I've tried, so I thought I'd throw it out there in case this or a similar variation might work for other people.

If there are exercises that seem like a good thing to throw in your regimen, but you don't know how to do them, get help learning them. Even if you don't have a friend who knows about it, shell out a bit of money for a personal trainer for just a few sessions. That is what I had to do. I am cheap, but when it is a one-time thing, a limited number of sessions, it's not that bad in the long run if they can teach you what you want to learn.

This is what I have always done. The secret for me is just doing them fast and heavy, with very little rest. (This is obviously extremely common now and while I didn’t invent it or anything,) I’ve been doing this for 30+ years. You can murder a workout in 20 minutes that takes most people an hour.