What order to work my muscles in? - UK-Muscle Body Building Community

amme1987 · 31-10-2007, 07:20 PM

I am a beginner only 2 months in to training, i started doing cardio and machine weights, i am still doing both, i do tend to do mix up my cardio now as i am bored of running all the time, so i do rowing and the ski machine.

I have lost weight mainly on my mid section and my ass lol, i noticed gains from machine weight, mainly on my biceps and my triceps not as much on my shoulders, also i find leg weights easier? does every one?

I have moved on to the smith machine now as i feel i am ready, i am 'benching' 45kg, i feel i can go up a knotch now though.

What i am not sure is what muscles to train 1st and what last, i do my abs last usaly wiv the ab bench, but i need a routine now for my weights? hw can i acheive this, i want to train the whole body? i go gym like 3 times a week? i am also on protein but only recently usn whey protein.

MXMAD · 01-11-2007, 06:22 PM

If you been going to the gym for 3 months doing a all round workout and you enjoy it and want to carry on maybe change to a 3 day split. eg.

Day 1) Chest, Tri's and Ab's.

Day 2) Back and Bi's

Day 3) Shoulders, legs and Ab's

I was in the gym for about 6 weeks then changed to this and its working for me

Truewarrior1 · 01-11-2007, 06:46 PM

good plan by MXMAD there tbh. as long as you rest in between the workout days except cardio.

amme1987 · 01-11-2007, 07:21 PM

That looks like a very good routine for me thanks :-D
What you recomend for chest, bi's and tri's as i dont use dumbells yet, shall i use them?

I have the other parts sorted, i gues benching for my chest?
And shoulders? If you jus give me the name of the excersies i can find out. thanks

Greyphantom · 04-11-2007, 01:49 AM

If you can use free weights and get off the smith machine...

ah24 · 04-11-2007, 09:55 AM

If full body routine then;
legs
back
chest
shoulders
arms

SCJP · 04-11-2007, 10:03 AM

& make sure you train compound lifts first (ie do squats before leg extensions).

Lots people don't bother with many isolation lifts, but this is a topic that's been covered many, many times before.

mars1960 · 04-11-2007, 10:52 PM

Quote:

Originally Posted by amme1987

I am a beginner only 2 months in to training, i started doing cardio and machine weights, i am still doing both, i do tend to do mix up my cardio now as i am bored of running all the time, so i do rowing and the ski machine.

I have lost weight mainly on my mid section and my ass lol, i noticed gains from machine weight, mainly on my biceps and my triceps not as much on my shoulders, also i find leg weights easier? does every one?

I have moved on to the smith machine now as i feel i am ready, i am 'benching' 45kg, i feel i can go up a knotch now though.

What i am not sure is what muscles to train 1st and what last, i do my abs last usaly wiv the ab bench, but i need a routine now for my weights? hw can i acheive this, i want to train the whole body? i go gym like 3 times a week? i am also on protein but only recently usn whey protein.

IMO, if your going to the gym 3x wk, then its got to be basics, full body workout mon, wed, fri, in the order that ah24 mentioned.

TH&S · 05-11-2007, 11:47 AM

Quote:

Originally Posted by ah24

If full body routine then;
legs
back
chest
shoulders
arms

Assuming he was deadlifting in a full body routine, the above would impact on his deadlift due to his hams being pre-exhausted from legs, in which case Squats and deadlifts should be alternated IMO.

TH&S · 05-11-2007, 11:48 AM

Quote:

Originally Posted by SCJP

& make sure you train compound lifts first (ie do squats before leg extensions).

Lots people don't bother with many isolation lifts, but this is a topic that's been covered many, many times before.

Agreed, but if its a full body routine I wouldn't bother with Squats and leg extensions otherwise he'll be there all day.

31-10-2007, 07:20 PM	#1 (permalink)
amme1987 Newbie Trainer Join Date: Jul 2007 Posts: 26	What order to work my muscles in? I am a beginner only 2 months in to training, i started doing cardio and machine weights, i am still doing both, i do tend to do mix up my cardio now as i am bored of running all the time, so i do rowing and the ski machine. I have lost weight mainly on my mid section and my ass lol, i noticed gains from machine weight, mainly on my biceps and my triceps not as much on my shoulders, also i find leg weights easier? does every one? I have moved on to the smith machine now as i feel i am ready, i am 'benching' 45kg, i feel i can go up a knotch now though. What i am not sure is what muscles to train 1st and what last, i do my abs last usaly wiv the ab bench, but i need a routine now for my weights? hw can i acheive this, i want to train the whole body? i go gym like 3 times a week? i am also on protein but only recently usn whey protein.

01-11-2007, 06:22 PM	#2 (permalink)
MXMAD Getting there slow Join Date: Oct 2007 Location: Portsmouth Posts: 508	Re: What order to work my muscles in? If you been going to the gym for 3 months doing a all round workout and you enjoy it and want to carry on maybe change to a 3 day split. eg. Day 1) Chest, Tri's and Ab's. Day 2) Back and Bi's Day 3) Shoulders, legs and Ab's I was in the gym for about 6 weeks then changed to this and its working for me

01-11-2007, 06:46 PM	#3 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,830	Re: What order to work my muscles in? good plan by MXMAD there tbh. as long as you rest in between the workout days except cardio. __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

01-11-2007, 07:21 PM	#4 (permalink)
amme1987 Newbie Trainer Join Date: Jul 2007 Posts: 26	Re: What order to work my muscles in? That looks like a very good routine for me thanks :-D What you recomend for chest, bi's and tri's as i dont use dumbells yet, shall i use them? I have the other parts sorted, i gues benching for my chest? And shoulders? If you jus give me the name of the excersies i can find out. thanks

04-11-2007, 01:49 AM	#5 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	Re: What order to work my muscles in? If you can use free weights and get off the smith machine... __________________ Greyphantom The Ghost who Grows!!!

04-11-2007, 09:55 AM	#6 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,761	Re: What order to work my muscles in? If full body routine then; legs back chest shoulders arms

04-11-2007, 10:03 AM	#7 (permalink)
SCJP Looking Freaky Join Date: Sep 2005 Location: SW Herts Posts: 972	Re: What order to work my muscles in? & make sure you train compound lifts first (ie do squats before leg extensions). Lots people don't bother with many isolation lifts, but this is a topic that's been covered many, many times before.

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