Help making a workout schedule??

[kvsm23vs24]

I need your guys' help trying to make a schedule for me to workout since i have never really tried it.
I have this gym in my apartment complex which i have been going of late, but i just use every machine there.

I want to know what days to work on what and how many times?

Whenever i used any of the machines I started of low with like 15lbs. did 15 of those then move to 25lbs do ten and etc. until I got to where i couldnt lift no more. 

i have these machines.

Seat Shoulder Press

Seated chess press

seated incline chest

Seated row

Lat pulldown

Also have dumbbells and treadmills to job. Trying to lose weight.

I always lifted first then jogged like a mile or two.

I want a correct way to work out.

Thanks in advance

 

[kvsm23vs24]

Anyone?

 

[ham city]

Yikes it's good you asked for help before you hurt yourself.

No need to lift until you cant lift anymore, that's a recipe for disaster.

 

[1nyceballa]

What are your goals?

 

[kvsm23vs24]

Lose some weigh about 20lbs and gain muscle.

 

[westcoastsfinest]

are you just trying to lose weight or get some muscle mass? or both?

if youre just trying to lose weight do a lot cardio on a daily basis and of course watch you eat.

 

[kvsm23vs24]

Lose weight and gain muscles

 

[SplinterMatic319]

i think its better if you do cardio before lifting

 

[nychiphophippo]

u gotta let us know how many days a week u wanna work out maynn

just a basic routine u can do (just lifting)

chest:
dumbell bench press 12 10 8
incline bench 12, 10 8 (alternate with seated chest press every day u do chest)
pushups (different variations til u cant do anymore)

back:
lat pulldown 12 10 8
seated row 12 10 8
bent over dumbell rows 12 10 8

shoulders:

dumbell overhead press (seated or standing)
front and lateral shoulder fly alternating each rep (16, 16, 14 reps in total)
deep swimmers press (find the p90x vid on youtube of this) 12 10 8
dumbell shrugs just do 15-20 each set for 3 sets

just get to the gym to lift 3 days a week for a month or 2 doing this routine or something similar. get in the habit of going and then add in legs. for legs id dl the p90x workout vid of what they have in the first phase since ur gym doesnt have leg machines. id also throw in abs and lower back workouts once u start lose enough weight for ur body to work with ur own weight. obviously u can apply advice other ppl giv u as well but this should be more than fine for now. the most important thing is to develop consistency, a strong mentality, and the will to reach your goals. dont quit, and forget the word tomorrow exists. if u have an ipod/mp3 player use it in the gym. good luck keep us posted with ur progress.

 

[eeibaby]

It's definitely best to lift and do cardio, lifting weights also burns fat don't forget that

 

[westcoastsfinest]

Originally Posted by kvsm23vs24

Lose weight and gain muscles

when i first started training. start with the basics with free weights. get your form down. its important you get comfortable with your form because it'll prevent you from any injuries. heres how i started out.


10-15 mins on the treadmill before every work out.   

chest:
incline presses with light dumbells. 10x4
then move over to decline presses same reps and sets. then same for flat benches. pushups or get yourself some elastic bands and attach it to your doorknob then position yourself between the handles and do a couple of chest presses until failure. 

super set with abs.

arms:
simple curls dumbells. 10x4
then try curling with the olympic bar.
now step in between the elastic band then curl with that.

super set with abs.

legs: 
leg lunges with a set of dumbells. 10x4
squats with the dumbells. 10x4
then do these again but without the weights.

super set with abs

later on as i got my form down and getting used to the workouts i added shoulders, back, triceps, biceps, triceps and etc. my best advice to you is start deadlifting as well as youre getting stronger. this changed me tremendously, a lot of benefits by deadlifting.  as youre starting out do the simple stuff like pull ups and dips. 


i also would advise you to start searching on youtube to find a workout you can try out and learn some new techniques. dont stick to a routine and change it up a bit so you can keep your body guessing. well i hope this helps OP and good luck.

 

[chokeonsmoke]

I say do cardio for about 3 months then start working on muscles

 

[youngtriz]

p90x?

 

[mjvskb24vs23]

Originally Posted by nYcHipHopHippo

u gotta let us know how many days a week u wanna work out maynn

just a basic routine u can do (just lifting)

chest:
dumbell bench press 12 10 8
incline bench 12, 10 8 (alternate with seated chest press every day u do chest)
pushups (different variations til u cant do anymore)

back:
lat pulldown 12 10 8
seated row 12 10 8
bent over dumbell rows 12 10 8

shoulders:

dumbell overhead press (seated or standing)
front and lateral shoulder fly alternating each rep (16, 16, 14 reps in total)
deep swimmers press (find the p90x vid on youtube of this) 12 10 8
dumbell shrugs just do 15-20 each set for 3 sets

just get to the gym to lift 3 days a week for a month or 2 doing this routine or something similar. get in the habit of going and then add in legs. for legs id dl the p90x workout vid of what they have in the first phase since ur gym doesnt have leg machines. id also throw in abs and lower back workouts once u start lose enough weight for ur body to work with ur own weight. obviously u can apply advice other ppl giv u as well but this should be more than fine for now. the most important thing is to develop consistency, a strong mentality, and the will to reach your goals. dont quit, and forget the word tomorrow exists. if u have an ipod/mp3 player use it in the gym. good luck keep us posted with ur progress.

Thanks bro any better routines though?
Im trying to workout maybe Mon-thurs, since i work the rest.

I just want to see how to work out and when to use what machine or  what dumbbell exercises.

I mean my friend told me to do one machine a day, but how do i do that i keep it one weight level and lift or start from lowest then move up till i cant lift no more.

What type of different dumbbell exercises?

or can i use all those machines i posted?

thanks to everyone contributing.

 

[nychiphophippo]

so by 12 10 8 what i mean is to do 3 sets. one with a weight where u struggle to do 12 reps of it. then increase the weight to one where u struggle to do 10 reps of it. then increase it again to one where u struggle and have to push yourself to get 8 reps. ur friend is a moron and idk what u mean by any better routines. i gave you routines based on the equipment you have available.

and for dumbell overhead press its the same thing, do 12,10,8 reps. if you dont know how to do a certain lift just find it on youtube.

 

[nychiphophippo]

and i forgot to mention, break down each body part into a different day.

so you can do:
monday - chest
tuesday-back
weds-cardio
thurs-shoulders.

the important thing for you right now is to get accustomed to goong to the gym and getting comfortable with forms and equipment.

 

[jwill jr]

Originally Posted by chokeonsmoke

I say do cardio for about 3 months then start working on muscles

No need to hold off of lifting, as lifting will help complete both his goals.

 

[blackmagnus514]

www.bodybuilding.com is where i went to make my gym schedule.