FIT Which would be a better training program?

Status
Not open for further replies.

accolades

New Member
Aug 8, 2011
14
Day 1: Upper body w/cardio
Day 2: Cardio
Day 3: Rest
Day 4: Lower body w/cardio
Day 5: Cardio
Day 6: Total body w/cardio
Day 7: Rest

or

Day 1: Cardio
Day 2: Upper body
Day 3: Cardio
Day 4: Lower body
Day 5: Cardio
Day 6: Upper body
Day 7: Rest
Day 8: Lower body
Day 9: Cardio
Day 10: Upper body
Day 11: Cardio
Day 12: Lower body
Day 13: Cardio
Day 14: Rest
Repeat

Goal: Fat loss
Gym status: Newbie again (repeat quitter)

I recently bought some dumb bells and have been following program 1 as much as I could at home but now I'm ready to join a gym and get serious after starting to see some progress.
 

Ore

OT Supporter
Jun 18, 2006
10,546
Hamilton ON
Mon - Legs
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db stiff legged or walking lunges

Tues - Chest
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps
2 sets weighted dips

WED OFF

thur - back
bodyweight pullups 4 sets upto 15
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

fri - shoulders/arm
3 sets db press or front military 8-10
3 sets side laterals 10-12
3 sets reaer lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and too the front for 3

tris
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10

bis
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15
wrist curls 13-20 reps 2 sets
Do abs mon-thur

Do calves tue-fri

Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

DIET

meal 1
6 eggwhites 2 yolks
3/4 cup oatmeal water or 1% milk
one scoop whey protein
meal2
can of tuna
1/2 cup rice
light italian dressing(olive oil)
meal 3
6-8oz chicken
5oz sweet potato
1/2 cup green beans
1 tbsp peanut butter
meal 4
1 can of tuna
1/2 cup rice
light italian (olive oil)
train
meal 5
2 scoops whey, 1 gatorade
meal 6
6-8oz sirloin or steak
large dinner salad with red wine vinegar/olive oil
 
TS
TS

accolades

New Member
Aug 8, 2011
14
That's too much food for me.
I've been reading the New Rules of Lifting and it kind of shuns leg press and leg curl.

After thinking today I decided I'm going to go with the second program where I do 2 exercises per muscle group in supersets and work abs/core every other day. I think the main thing for me right now is just to get in there and get going.
 

jizzmo

New Member
Jul 9, 2008
1,330
I pretty much used #2 to lose 70 lbs. I don't think it matters in the beginning what you do as long as you show up every day and build a good routine/habits.

Once you get your diet under control and learn to actually enjoy going to the gym it is a lot easier to change up your routine and feel/see the results of the change.

Just my personal experience.
 

Ore

OT Supporter
Jun 18, 2006
10,546
Hamilton ON
what exactly are you trying to do, that would determine the amount/level of cardio

and how does anyone know his program is shit since all he says is "upper body/lower body"

thats not really saying anything
I 100% guarantee he is going to run a circuit on the girly machines for his upper/lower days
 
TS
TS

accolades

New Member
Aug 8, 2011
14
I 100% guarantee he is going to run a circuit on the girly machines for his upper/lower days
No. My program is all free weights actually. I've done a lot of reading on here and bodybuilding.com and I've read the New Rules of Lifting.
 
TS
TS

accolades

New Member
Aug 8, 2011
14
I pretty much used #2 to lose 70 lbs. I don't think it matters in the beginning what you do as long as you show up every day and build a good routine/habits.

Once you get your diet under control and learn to actually enjoy going to the gym it is a lot easier to change up your routine and feel/see the results of the change.

Just my personal experience.
Thanks. This is what I was thinking.
I'm joining the rec center in the morning. Can't wait to start doing some deadlifts now that I'll have a bar.
 

knucks

Active Member
Jul 14, 2004
18,424
734
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
 
Status
Not open for further replies.

Users who are viewing this thread

About Us

  • Please do not post anything that violates any Local, State, Federal or International Laws. Your privacy is protected. You have the right to be forgotten. Site funded by advertising, link monetization and member support.
OT v15.8.1 Copyright © 2000-2022 Offtopic.com
Served by fu.offtopic.com

Online statistics

Members online
499
Guests online
87
Total visitors
586

Forum statistics

Threads
369,476
Messages
16,887,809
Members
86,873
Latest member
vitalesan