Setting up a routine

So today I'm going to discuss how to set up a routine for a person who is generally new to working out and or weight training.

Our first case study is going to be on a female (or male) who has been doing cardio 3x per week in order to lose weight. As we all know by now, we need to introduce some weight training into her program in order to be effecting.

Her name is Cali. Cali is in her early 30's, weighs 175 lbs, sedentary activity level. She burns ~2,500kcal a day. We are putting her on a diet of -20% (eating 2,000kcal a day) with the macronutrient breakdown of 175g protein, 70g fat, 123g carbs.

Her lifting routine is going to involve a 3 day split, with 3 additional days of MISS cardio (moderate intensity steady state)  for 30-45 minutes such as biking, jogging, walking on an incline or taking her favorite spin/step class for the allotted amount of time. She can also do this immediately following her weight training program, though not necessary.

Monday - Upper Body Push
Tuesday - Cardio
Wednesday - Legs
Thursday - Cardio
Friday - Upper Body Pull

She has no restrictions medically or mechanically. Generally speaking, I would try to do 3-4 exercises per major muscle group, 1-2 exercises per accessory muscle that day, and a repetition range of 6-12 per working set.

Monday - Upper Body Push
Flat Barbell Bench Press (or machine Press) 4 sets of 8
Incline Dumbbell Bench press: 4 sets of 8
Flat Bench Dumbbell Fly: 3 Sets of 10
Cable Fly (or machine fly): 3 sets of 12
Military Press or Dumbbell Shoulder Press: 3 sets of 12
Skull Crushers - 4 Sets of 8
Super Set With Rope Push Downs: 4 sets of 8

Wednesday - Legs
Barbell Squats: 3 Sets of 10
Weighted Lunges: 4 sets of 16 (8 each leg)
Curtsey Lunges: 3 sets of 24 (12 each leg)
Stiff Legged Deadlift: 4 sets of 8
Hip Adduction / Abduction: 3 sets of 12 each

Friday: Upper Body Pull
Pull Ups / Assisted Pull ups: 4 sets of 8
Bent Over Row (or machine row): 3 sets of 10
Lat Pull Down (or wide-grip pull up): 4 sets of 8
Cable Row: 4 sets of 8
Incline Bicep Curl: 3 sets of 15

There you go. You have a routine that you can follow. There are a few things I would recommend to help you with the following:

-Write down your weights. If you want to see improvement follow the covenant of progressive overload!
-Make EACH REP count. If you have done 8, but you really could have done 15, you're missing the point. Find the right weight were you can barely complete the last rep with good form.
-DO NOT neglect form. Form over weight, form over weight, form over weight. ENOUGH SAID.
-You want to concentrate on BIG COMPOUND movements, not working out your Bi's and Tri's...
-Follow a program for a while before switching. In my experience you can follow a well structured routine for at least 8 weeks before needing to make major changes.
-Focus on INTENSITY, not how long you have spent in the gym. 45 minutes to an hour is PLENTY. If you're spending more time in the gym, scale things down and up the intensity.
-Leave the gym saying, "I could have done a little more...but I'll save it for next time." Don't squat yourself to death EVERY time you hit the rack.
-Greatness comes in pairs! If you can, find a gym buddy or a social forum to log your workouts (fitocracy.com).


If you have any questions I would be happy to answer them. Feel free to post a comment or e-mail me at shred.edu@gmail.com

Cheers!



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