Looking for a workout routine

[bluetard117]

Ok, so I'm going for the lean appearance, but with some decent muscles showing. I do have muscles under the fat, so I'd like to find a way to burn fat as quickly as possible, so I can have more time to work on muscles on my abdomen, chest and arms. What machines should I use? I have full access to a gym with a full set of every machine available, access to a pool, and access to track. I'm already doing a lot of bike riding, so thats already helping from what I can tell. I dont know what machine is what, so if you can post a link to a picture when you're telling me about it, that would be awesome

Basically, I'm not going for the ripped look, but I'd like to have the in shape look, with as little fat pad over the dick as possible, and if its at all possible to get those pubic lines under the abs, that would be awesome.

What all should I do/eat? I can do a diet too if needed.

 

[newbie09]

Workout one
2 sets of dealifts + warmup sets
2 sets of shoulder presses + warmup sets
2 sets of pullups + warmup sets

2 days rest

workout two
2 sets of squats + warmup sets
2 sets of benchpresses + warmup sets
2 sets of barbell rows + warmup sets

2 days rest

repeat

Warmup sets before working sets... Working sets: Something between 6 and 12 reps, in deadlift and squat no more than 8 reps

 

[bluetard117]

I'd also like to see what I can do to work out my butt. Frankly, my girlfriend won't stop grabbing it at every chance, but still, I'd like to work that and make it more fun for her to watch What can I do about that? Would swimming help with the fat burning?

 

[Oz__]

heres a routine:

Chest - incline bench warm up low-med weight slow 1 set of 12-15 reps.

incline bench high weight 4 set of 8 reps.
pec fly or pec deck low weight slow 4 sets of 12-15 reps.
flat bench high weight controlled 4 sets of 8 reps.
decline bench low-med burst weight 2 sets 8-12 reps.

Back - wide grip lat pull down warm up low-med weight slow 1 set of 12-15 reps.

wide grip lat pull down high weight controlled 4 sets of 8 reps.
close grip seated row high weight 4 sets of 8 reps.
rear delts on machine or bent over lateral raises med weight controlled 4 sets 8-12 reps.
single arm row high weight 4 sets of 8 reps.
t-bar row med weight controlled 4 sets of 8 reps.
straight leg deadlift 2 sets heavy 6-8 reps.
straight leg deadlift 4 sets low-med 12 reps.

Shoulders - dumbbell shoulder press high weight controlled 4 sets of 8 reps.
dumbbell lat raises low weight 4 sets of 8 reps.
single arm or barbell upright rows 4 sets of 8 reps.
front raises low-med weight 4 sets of 8 reps.
shrugs high weight controlled 4 sets 8 reps.

Legs - highly variable depending on individuals, however squats, lunges, leg press, calf raises are in any leg routine.

abs - bridges, standing barbell twists, leg raises n crunches. abs can be trained every 2 days. so always leave time in ur routine for abs.

cardio - no more then 30 mins on the treadmill a day. recumbant bikes use slow high resistance 30mins every 2nd week. cardio routine is enough for leaning legs without excess size gains.

get a good protein, calcium, fish oil, glucosamine supplements. also include an L-carnatine supplement in ur diet, helps with weight loss.

this form of intense training will require roughly 2-4months for ur body to fully adapt and is a good well rounded routine for size, strength and if leaning is the agenda one must only lower weight and increase number and intensity of reps.

lower carb intake and increase proteins so no rice, pastas, breads or excess sugars after 1600hrs everyday.

each major muscle group requires on average 72hrs rest to prevent muscle fatigue. so work an alternating pattern chest, back, shoulders, etc.

an 8hr daily sleep is also highly advised.

for ur desired results especially focus on abs, squats, straight leg dead lifts and roman chair/hyper-extensions.

 

[Girth Hammer]

Quit wasting time looking for a workout routine and fix your diet if you want to get lean.

As long as you are lifting will all your intensity(effort) and taking your sets to failure, the diet will take care of the rest. The workout routine is very overrated when it comes to fitness goals, Diet controls everything that happens to you weither its strength gains or losing bodyfat.

 

[DLD]

Does the same apply to people who do not work out? Meaning, will diet alone (with moderate cardio) bring a lean body (not muscular, but lean)?

 

[Girth Hammer]

Yes! But fat loss is a direct effect from glycogen stores. Muscles demand glycogen to be restored after workouts. Cardio though very great for you but it isn't muscles best friend. We don't need muscle to survive so your body will break it down for fuel so limit daliy amount of cardio.

 

[Oz__]

diet only.? ur only covern 1/3 of tha equation well leav out tha scientific foreplay..diet exercise rest...fundamental..

 

[Rigor Verpus]

if you want to get into lean shape, then you should do the correct combination of high protein/lowfat and good carbohydrate diet combined with high rep/low weight exercise. i highly recommend doing circuit training as it builds muscle, strength and endurance

 

[DLD]

No doubt, but just a change in diet may be easier for guys to get into a weight loss program. If they see changes in diet they may become inspired to start exercise.

 

[bluetard117]

Ok, so I haven't really gone with the diet so much, apart from the fact I've been drinking a LOT of water at every meal, and taking smaller amounts of food. Also, I've been doing some weight training, and I just got back from a mile at the gym, which, considering I've never really run apart from marching band before, and last time I did marching band was two years ago, a mile plus some weights is a lot for me, but it feels really good. I'm going to see if I can keep doing a mile each day this week for the cardio benefits, and then maybe next week a mile and a half, or seeing how I'm doing, two miles, so on so forth.

 

[Oz__]

good to hear dude....journey of a thousand miles rite..good u made a start just know stick to it n learn from the othrs ull find plenty of guys willing to give u tips help u out spottn n things like that...slowly work ur diet into it...it took me 14months or so to get my diet down pat so its a personal thing really depends on how ur body works....to b a qualified accountant u need 3years of skool, likewise to be physical specimen, be ripped n well conditioned u need time...so keep at it..

 

[pest]

Well done. You should follow girth hammers advice.

 

[bluetard117]

Alright, I'm also going with some supplements and a scheduled routine now. I tried running this morning early in the morning, but the treadmills are padded, so I think I'll just stick with that, because it hurts my legs otherwise.
So, I'm ordering Jay Robbs 24 oz Whey protein powder, and I'm also picking up a yohimbe and a l-arginine supplement, to see what happens with EQ as well.

Also, I'm doing the 6 small meals a day thing, along with running at the gym every day, and then arms/chest one day, legs the next, and then back and abs the next, so that way, theres no one group being worked within a 48 hour period. Sound good? I'm going for fat loss and muscle gain here, and I'm assuming more muscle would burn more fat.

 

[Girth Hammer]

Yes more muscle help with fat loss but building muscle is a slow process. avg. male can only build 0.5-2lbs of muscle each month & the few in the 2lbs. range are new to lifting or have unreal genetics. Us normal people are in the 0.5-1lbs range if were lucky. I'm taking about dry slabs of meat, not scale weight. The stress of training your muscle puts a demand on your body for nutrition. That is where working out helps with fat loss.

If treadmills bother you, Why not ride the bikes?

6 small meals is good but it depends on the food you eat. 4 meals is just as good as long as your getting in enough calories you need.You can not speed your metabolism up. That's a wives tale from the early days of fitness that want die.

DONT, AND I MEAN DONT FUCK WITH YOHIMBE. I take arginine with horny goat weed and I have boners of steel. Yohimbe has been proven over & over again to be dangerous.

I took it before and I felt like my ribs were caving in each time. Then I did some research and found how so many doctors say don't miss with this herb. Some have had side effects from this that were fatal taking the recommend dose.

Don't know how much your protein cost but Vitamin Shoppe has good proteins that are cheap.

 

[bluetard117]

Well, I already ordered the yohimbe, so I'll take your advice and stay away from it.

 

[bluetard117]

Nevermind, I lied, my card company is being an asshole, since I'm in texas currently, and the bank company is based in Louisiana, so they're holding my card to prevent possible fraudulent charges until I can call them tomorrow, so means that I did not order the yohimbe, but that also means I didnt order the GABA, the l'arginine, or the protein powder, or the plane ticket to see my girlfriend. FUCK.

 

[DLD]

DONT, AND I MEAN DONT FUCK WITH YOHIMBE. I take arginine with horny goat weed and I have boners of steel. Yohimbe has been proven over & over again to be dangerous.

What is the danger?

 

[Girth Hammer]

What is the danger?

Yohimbe can be toxic and should be avoided. The effective dose is very close to the toxic dose. Self-medication is strongly discouraged because of its side effects. Yohimbine from yohimbe bark can produce significant side effects even in moderate to small amounts, especially if taken over a long period of time.

May induce excessive adrenal or sympathetic nerve stimulation, anxiety, panic attacks, high blood pressure, increased heart rate, irritability, headache, nausea, skin flushing, sweating, dizziness, frequent urination, water retention, rise in body temperature, and hyperactivity, weakness, paralysis, gastrointestinal problems, hallucinations, psychosis and even death.

Yohimbe is also a short term MAO (monoamine oxidase) inhibitor and should be used with caution, especially if you have high blood pressure. Being an MAO inhibitor, yohimbe should not be taken with any food or drink that contain high amounts of tyramine (all wines, beer and ale; cheese, products made with large amount of yeast, salami, sausage, bologna, pepperoni, pickled herring, meat extracts, chicken liver, salted dried fish, avocado, tomato, green bean pods, eggplant, Italian broad beans, banana, red plums, oranges, figs, raisins, soy sauce, bouillon cubes, soya, stored beef) and particularly not with the amino acids tyrosine or phenylalanine. A rise in blood pressure can result from the body not being able to remove the tyramines from these foods.

 

[DLD]

Yohimbe can be toxic and should be avoided. The effective dose is very close to the toxic dose. Self-medication is strongly discouraged because of its side effects. Yohimbine from yohimbe bark can produce significant side effects even in moderate to small amounts, especially if taken over a long period of time.

May induce excessive adrenal or sympathetic nerve stimulation, anxiety, panic attacks, high blood pressure, increased heart rate, irritability, headache, nausea, skin flushing, sweating, dizziness, frequent urination, water retention, rise in body temperature, and hyperactivity, weakness, paralysis, gastrointestinal problems, hallucinations, psychosis and even death.

Yohimbe is also a short term MAO (monoamine oxidase) inhibitor and should be used with caution, especially if you have high blood pressure. Being an MAO inhibitor, yohimbe should not be taken with any food or drink that contain high amounts of tyramine (all wines, beer and ale; cheese, products made with large amount of yeast, salami, sausage, bologna, pepperoni, pickled herring, meat extracts, chicken liver, salted dried fish, avocado, tomato, green bean pods, eggplant, Italian broad beans, banana, red plums, oranges, figs, raisins, soy sauce, bouillon cubes, soya, stored beef) and particularly not with the amino acids tyrosine or phenylalanine. A rise in blood pressure can result from the body not being able to remove the tyramines from these foods.

That sheds some light on it, thanks!

 

[bluetard117]

Allllrighty then, no yohimbe then I think I'll pass on the side affect of death. Might ruin my day.

 

[DLD]

Allllrighty then, no yohimbe then I think I'll pass on the side affect of death. Might ruin my day.

I guess so

 

[noriorafu]

I congratulate the general strength of the lifts dead. The light and begins to develop a good shape before you move the weight, or you can hurt your back, but dead plants are the best thing you can do to develop size and strength, as is almost always associated with muscle in your body.

 

[DLD]

Hi,..
I can use the following workout routine,..

Monday Chest+back,..
Tuesday Bicep+triceps,...
Wednesday Shoulder+abs,...
and repeat it again ,..

regards,.

Legs?