Workout ?'s Newbie looking for info...

[GTrackd02]

Just got a gym membership and I wanted info on where to find a good workout plan/routine....(never worked out before....)

I looked at a couple of sites and seems like some say one thing works great and another site will say otherwise...
I know there are quite a few guys on here that workout regularly, so I was hoping to get some feedback/info....

I'm 5'7ish 170-175 but the scale at the gym said 180...( I did have sweats, shorts and a hoodie with my stuff in it on....:lol

I'm not looking to hulk up, just get back into decent shape and form....
I'm of pretty solid build for my height, but 175 is just too much... I should be like 160ish i think... :dunno:

I got some basic workout from bodybuilding.com and did it today...
It stuffed everything into one day... 2-3 sets of 12 reps each..

1. Leg press
2. leg extension
3. Seated Leg curls
4. Wide Grip lat pulldown
5. Bench press
6. Chest fly
7. Tricep push down?????(i couldnt find anything in the gym that looked like what the site showed...) so i skipped that..:lol:
8. Bicep Curls
9 Shoulder/Military press
10.Ab curl/machine
11.and I threw in a few sets of low rows..
12. 10 minutes of medium cardio (I did 7 on the treadmill as a warmup then probably another 15 on the bike and eliptical afterwards)

I did at least 2 sets of everything, most things i did 3....

I thought you were supposed to work sections of your body each day??? not all of it in one workout... :lol:
This made me realize i am way out of shape....
I'm lost.. Where does one start?

 

[4v Shane]

t-nation.com

 

[1BADAIR]

[ame="http://www.youtube.com/watch?v=7KKcfANweH4"]YouTube - Sweatin' to the Oldies[/ame]

 

[GTrackd02]

YouTube - Sweatin' to the Oldies

Thanks Larry....
Now I know your secret!!!!

 

[DetroitStyle]

Yikes... everything in one day = overload

Where are you lifting at? My brother just joined somewhere new in SCS....

 

[1BADAIR]

Thanks Larry....
Now I know your secret!!!!

its how I keep in shape.
round is a shape
right?

 

[4v Shane]

Can you lift 5 days a week??

M- Back
T- Chest
W-Arms
T-Legs
F- Traps.Forearms/Misc. Muscle Groups

Get on a cardio schedule also to group in with your lifts
Warm-up/Cool Down

 

[Dr. Teeth]

its how I keep in shape.
round is a shape
right?

Oh, I thought that was you leading in the front row.... :lol:

 

[GTrackd02]

Yikes... everything in one day = overload

Where are you lifting at? My brother just joined somewhere new in SCS....

Dont laugh.....
Snap Fitness... It's at 696 and gratiot.. but theres one opening soon at 9& Harper.... its one of those 24/7 places....
Chrstina got us a membership.... I figure anyplace is a start....

And I can probably do 5/7 days of the week...

 

[4v Shane]

 

[DetroitStyle]

For right now... if you're a noob... I'd keep it simple and effective. I wouldn't go balls out and go 5+ days a week, because odds are that you'll burn yourself out.

For the first month, just try going 3 or 4 days a week...

Monday: Chest and Back
3 sets, 8 reps of flat bench
3 sets, 8 reps of incline bench
3 sets, 8 reps of flies or decline bench
3 sets, 8 reps of T-bar rows
3 sets. 8 reps of lat pulldowns
3 sets, 8 reps of dumbell or cable rows

Wednesday: Legs and abs
3 sets, 8 reps of squats
3 sets, 8 reps of leg presses
3 sets, 8 reps of leg extensions
3 sets, 8 reps of hamstring curls
assorted situps, crunches, twists, etc

Friday: Arms and shoulders
3 sets, 8 reps of preacher curls
3 sets, 8 reps of dumbell curls
3 sets, 8 reps of straightbar curls (NOT IN THE SQUAT RACK)
3 sets, 8 reps of overhead dumbell extensions
3 sets, 8 reps of tricep push down (rope, bar, whatever)
3 sets, 8 reps of dips
3 sets, 8 reps of military presses
3 sets, 8 reps of dumbell raises (side and front)


Then, if you feel like it, maybe run, bike, whatever on Saturday or Sunday.


Stick with that for a month, make sure you're getting enough sleep, protein and good carbs, and see how you feel.

 

[SVT32VDOHC]

Al and Little Mags can help you out.

Me personally, I'd say don't do your whole body in one day. Do a couple muscle groups one day, then a couple the next day. Give the muscle group you did the day before a day off. The most important thing to remember is form. If you don't have good form, you don't have anything at all.

 

[BigD42072]

Dont laugh.....
Snap Fitness... It's at 696 and gratiot.. but theres one opening soon at 9& Harper.... its one of those 24/7 places....
Chrstina got us a membership.... I figure anyplace is a start....

And I can probably do 5/7 days of the week...

Pointe Fitness is the shit its just north of allard on the harper service drive.

 

[mdhmi]

What are your goals? For many people they are better off doing cardio for the first few months along with pushups and crunches. I would definitely *not* try working out 5-7 times a week. You'll be gone in two weeks if you do that.

Find a personal trainer or mentor at the gym who can show you the ropes and help you customize a program for -you-.

 

[GTrackd02]

Thanks guys,
I think I might just start a little slow... maybe lift 3 days a week and Since Christina is doing mostly cardio, I can just tag along with her and run/ride or whatever inbetween days....

Until I get an idea of what the hell I'm doin anyways... :lol:

Thanks for the suggestions...

What are your goals? For many people they are better off doing cardio for the first few months along with pushups and crunches. I would definitely *not* try working out 5-7 times a week. You'll be gone in two weeks if you do that.

Find a personal trainer or mentor at the gym who can show you the ropes and help you customize a program for -you-.

Yeah, I'm thinkin I need to talk with someone and go from there...

I'm just looking to get myself back into shape, not get huge... Although, I wouldnt mind getting a lil bigger so we'll see.....