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Old 08-14-2006, 09:13 PM   #1
SMURF_Super
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finally got a new gym membership

well now that summer is coming to an end and i no longer work 12 hour days everyday i got a new gym membership.

i was wondering what a good basic workout routine would be.

im about 6'4" 185 lbs.. low body fat %

basically i want to get more cut and get into better shape for basketball/waterpolo/swimming/underwater hockey

anything helps.. i know i should do cardio/abs everyday, but what else besides that? triceps one day - biceps another?

i really dont know anything about this stuff.. the only workouts ive ever done were during sports conditioning..

thanks for any advice
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Old 08-14-2006, 11:52 PM   #2
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Re: finally got a new gym membership

taking the weight off for winter!!!!!!!!

smart idea/bad idea?
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Old 08-15-2006, 04:31 AM   #3
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Re: finally got a new gym membership

haha

well i really dont have any weight to lose. i just want to get back into the shape.. like i was a year or 2 ago..

too much beer and jager over the summer.
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Old 08-15-2006, 02:38 PM   #4
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Re: finally got a new gym membership

MMMmmmmm beer and jageR... that is still my workout plan
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Old 08-15-2006, 04:54 PM   #5
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Re: finally got a new gym membership

You could do this:

Cardio: 5-6 times per week, 45-60 minutes at a low-medium pace or a medium pace

Conditioning: 1-2 times per week, play a competitive sport for an hour, or do some sprints for 15 minutes, full intensity.

Weightlifting: Twice a week, upper body and lower body

Upper body (sets x reps)

Flat Bench Press: 3x12
Lat Pulldown: 3x10
Dumbbell Incline Press: 2x10
Barbell Rows: 3x15
Tricep Cable Pushdown: 3x15
Dumbbell Curls: 2x12

Lower body (sets x reps)

Leg Press: 3x15
Bodyweight squats: 2 sets for as many as possible
Leg Curls: 2x12
Leg Ext: 2x12
Hyperextensions: 3x20
Situps: 3x as many as possible

Try to keep 3 days between each workout. Each time, try to either increase the reps or add weight, so that you're beating last week's personal best. Run this program for 6-8 weeks, or until you feel worn out or you stop making gains. Then take a week off, then repeat or come back for a new program.

You should make inroads easily, following the above program to a tee.


Best,
Dave
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Old 08-15-2006, 05:37 PM   #6
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Re: finally got a new gym membership

awesome. thanks a lot dave.


few questions though:

1-2 years ago i tore everything in my shoulder and i am still trying to get it back to where it was. i have full motion and all that, but the strength still isnt there. Bench press really kills it.

what should i do instead? or just start of extremely light, like using just the bar to get my strength back in it?
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Old 08-15-2006, 10:02 PM   #7
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Re: finally got a new gym membership

Don't flat bench press if it hurts. If it does, try incline benching, dips, or pushups. If they all hurt, don't do them until your shoulders completely heal up.

Assuming you had a rotator injury, make sure your are pre-habbing (before your workout) your shoulders with internal and external rotations. Here are the exercises you need to perform:

http://exrx.net/WeightExercises/Infr...lRotation.html
http://exrx.net/WeightExercises/Subs...lRotation.html

Three sets of 15 reps should suffice. Use 5 lb. dumbbells (maybe even lighter) and don't approach them with the same intensity as you would a max out bench press. They're rehab for a reason--to keep your shoulders nice and healthy.


Best,
Dave
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