Can anyone suggest me a good workout plan?

I really want to build up some muscles. I just want the weight training plan. I have a cardio plan. Even a bit hard workout will do.

So someone please suggest me a good workout plan.

Thanks:)

i go to a gym now. it has almost every machine that a gym should have.

But my trainer is a bit too against weights. he only tells me to do cardio. and only cardio = no weight loss, only muscle loss

I really want to build up some muscles. I just want the weight training plan. I have a cardio plan. Even a bit hard workout will do.

So someone please suggest me a good workout plan.

Thanks:)

polya

Whatkind ofmuscles do you want and how much ??ChiChiMonKilla

if you have all that to work with, you dont need much help. use the machines that work the muscles you want. start with however many reps u can do, and try to do a few more the next time. simple, eh?LoG-Sacrament

Well I workout everyday, I have three different workout days and each for a different group of muscles.

Day A - Chest, Abs, Back

Day B - Arms, Shoulders

Day C - Legs, Lower Back

I start off by running for 30 minutes as well, each of my workouts are 3 sets of 10 reps.

for upper body, do benchpress, bicep curls, and shrugs. though you cant go wrongwithgood ole' fashioned pushups and pullups. for abs, docrunches, inclined situps, weighted situps(just hold a free weight on your chest while you do them), and mountain climbers.

Well I workout everyday, I have three different workout days and each for a different group of muscles.

Day A - Chest, Abs, Back

Day B - Arms, Shoulders

Day C - Legs, Lower Back

I start off by running for 30 minutes as well, each of my workouts are 3 sets of 10 reps.

jts31689

[QUOTE="ChiChiMonKilla"]Whatkind ofmuscles do you want and how much ??polya

Well that is easy you can do that in one workout I will add back to this because it's tied to shoulders and biceps.

1. Back do rows as many as you can

2. lateral raises as many as you can

3. do tricep pushdowns with the rope extension for the horse shoe shape as many as you can

repeat 3 or 4 times with no or very little rest when you reach failure on your last set drop weight to get ten extra reps. Go drink water for about 2 minutes to rest if your really out 5 minutes tops to keep your heart rate up and burn fat for cuts.

next

1. do lateral pull downs or chinups as many as you can

2. do bent over lateral raises as many as you can

3. do situps as many as you can

only do 2 sets no rest this should be a 20 minute workout maybe 30 for a day when your just tired. You will be huge and cut in only 3 months but you should do chest or you will look funny.

You can do dips when you get stronger this workout is also cardio because there is no rest.

[QUOTE="jts31689"]

Well I workout everyday, I have three different workout days and each for a different group of muscles.

Day A - Chest, Abs, Back

Day B - Arms, Shoulders

Day C - Legs, Lower Back

I start off by running for 30 minutes as well, each of my workouts are 3 sets of 10 reps.

polya

Lower back is dead lifts and you should do abs together so you can really feel the burn. You can follow that up with hyper extensions for detail ie the x-mas tree.

for upper body, do benchpress, bicep curls, and shrugs. though you cant go wrongwithgood ole' fashioned pushups and pullups. for abs, docrunches, inclined situps, weighted situps(just hold a free weight on your chest while you do them), and mountain climbers.

LoG-Sacrament

[QUOTE="LoG-Sacrament"]

for upper body, do benchpress, bicep curls, and shrugs. though you cant go wrongwithgood ole' fashioned pushups and pullups. for abs, docrunches, inclined situps, weighted situps(just hold a free weight on your chest while you do them), and mountain climbers.

polya

lie on your back with your feet straight in the air(keep those knees as straight as you can). in that position touch your feet one at a time.

Well that is easy you can do that in one workout I will add back to this because it's tied to shoulders and biceps.

1. Back do rows as many as you can

2. lateral raises as many as you can

3. do tricep pushdowns with the rope extension for the horse shoe shape as many as you can

repeat 3 or 4 times with no or very little rest when you reach failure on your last set drop weight to get ten extra reps. Go drink water for about 2 minutes to rest if your really out 5 minutes tops to keep your heart rate up and burn fat for cuts.

next

1. do lateral pull downs or chinups as many as you can

2. do bent over lateral raises as many as you can

3. do situps as many as you can

only do 2 sets no rest this should be a 20 minute workout maybe 30 for a day when your just tired. You will be huge and cut in only 3 months but you should do chest or you will look funny.

You can do dips when you get stronger this workout is also cardio because there is no rest.

ChiChiMonKilla

[QUOTE="polya"][QUOTE="LoG-Sacrament"]

for upper body, do benchpress, bicep curls, and shrugs. though you cant go wrongwithgood ole' fashioned pushups and pullups. for abs, docrunches, inclined situps, weighted situps(just hold a free weight on your chest while you do them), and mountain climbers.

LoG-Sacrament

lie on your back with your feet straight in the air(keep those knees as straight as you can). in that position touch your feet one at a time.

I don't think you are supposed to workout 2 big muscles on the same day...

This is what I do:

A- Chest, triceps

B-Back, biceps

C-Legs, shoulders

Abs and lower back(that's what it's called in english?) 3x time a week each.

I do 4x8 for every exercise except legs wich are 4x10 and abs 3x20 and I work out 6 days a week. Make sure you get a lot of rest for at least 1 day.

As for the exercices, you should just go to a gym that doesn't have a dumb trainer and ask him. Probably ignore what everyone in this thread is saying(including me) and ask the trainer.

Also eat a lot and well, lots of protein and carbs. Sleep well and drop the cardio **** unless you want it to take forever. Don't expect to get super buff in a few months, I have been working out for 3 years and it took like 1 year before I started looking strong.

I don't think you are supposed to workout 2 big muscles on the same day...

This is what I do:

A- Chest, triceps

B-Back, biceps

C-Legs, shoulders

Abs and lower back(that's what it's called in english?) 3x time a week each.

I do 4x8 for every exercise except legs wich are 4x10 and abs 3x20 and I work out 6 days a week. Make sure you get a lot of rest for at least 1 day.

As for the exercices, you should just go to a gym that doesn't have a dumb trainer and ask him. Probably ignore what everyone in this thread is saying(including me) and ask the trainer.

Also eat a lot and well, lots of protein and carbs. Sleep well and drop the cardio **** unless you want it to take forever. Don't expect to get super buff in a few months, I have been working out for 3 years and it took like 1 year before I started looking strong.

Griefah

[QUOTE="Griefah"]

I don't think you are supposed to workout 2 big muscles on the same day...

This is what I do:

A- Chest, triceps

B-Back, biceps

C-Legs, shoulders

Abs and lower back(that's what it's called in english?) 3x time a week each.

I do 4x8 for every exercise except legs wich are 4x10 and abs 3x20 and I work out 6 days a week. Make sure you get a lot of rest for at least 1 day.

As for the exercices, you should just go to a gym that doesn't have a dumb trainer and ask him. Probably ignore what everyone in this thread is saying(including me) and ask the trainer.

Also eat a lot and well, lots of protein and carbs. Sleep well and drop the cardio **** unless you want it to take forever. Don't expect to get super buff in a few months, I have been working out for 3 years and it took like 1 year before I started looking strong.

polya

Not when I want to build muscle. You can workout along with cardio and build muscles but it takes longer. This coming from my own experience.

i drink a lot of water during work out. is it fine?polya

Yeah, it's fine. I drink a lot too. Just don't drink TOO much, like so much you can hear the water on your stomach lol or else you might start feeling bad.