Puffman

I have had free access to a nice gym for years now (university), but have been too lazy (and a little intimidated) to go. I'd like to change that. However, part of the reason I am intimidated is that I don't really like the prospect of going there and just kind of figuring it out on my own. I'd probably look like a jackass in front of hot girls.

So I'm looking for a real simple workout routine to get started with. I don't see myself going more than 3 times a week, (like m/w/f or something). I don't really want to get huge, I'd mainly just like to put on a little muscle (chest/arms in particular, i'm lanky as fuck) and trim down the increasingly concerning beer gut.

Any gym-nuts out there want to help out a complete noob?

Bearsy

Definitely not a gym nut, but I'll post my workout and you can see if you like it.


DB=Dumbell

DB shoulder press - DB Flat chest press - DB Bent over rows
(3 exercize circuit - 15 reps each - 3 sets - 30 seconds rest between sets)
rest 1 minute
Reverse Lunges - DB Curls - Tricep pushdowns
(3 exercize circuit - 15 reps each - 3 sets - 30 seconds rest between sets)
rest 1 minute
Scissor kicks - Crunches - Straight leg raises
(3 exercize circuit - 15 reps each - 3 sets - 30 seconds rest between sets)
rest 1 minute
Squat jumps - 30lb medicine ball slams
(3 sets - 20 reps each)

When choosing your weights, don't rush into something big to bulk up, work into it. If your arms are collapsing by the end of the 3rd set you've got your weights up too high.
When doing the curls, bring your arms all the way down to your hips and bring both up to your chest together.
Try not to use your shoulders when doing curls/bicep workouts, as it reduces a lot of the effort to bring the weight up, so you end up cutting your workouts by like two-thirds. You have to focus on only using your muscles.


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I wish I could use the gym at my school but the hours that it's open for students to use are retarded and very few, so when it is open, it's beyond crowded.

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ionlylooklazy

I like to do more cardio, but it depends on what your goals are.

I'll start with a 1mile jog on a track or a treadmill, then spend 5-10 minutes stretching out, after that I'll do a couple sets on a resistance machine focusing on my upper body.

Then I'll get into my main workout where I'll jog for 20-30 minutes, do another set or two of the resistance machines (again upper body for me), then spin on a cycle keeping high cadence (90rpm+).

Then cooldown with an easy 1mile jog/walk, then stretch out again for 5-10 minutes.


or I'll spend about 60-90 minutes in the pool doing laps.


That was my typical workout last winter, just joined a gym yesterday, but I'll prolly pick up a similar routine since I want to do a triathlon in the spring.

Dozer McDozer

you should run on the track or the uh... stair stepper things?

eh... i've been meaning to get a jump rope and build up for a good run.

10 mins is equal to 30 min jog. once you get good you can do it on foot or switch between them while jumping rope while bending down. lol i can't explain the move i read it too long ago.

and hey you can jump rope by yourself and not look stupid to other people.

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Condemnation without investigation is the height of ignorance. - Albert Einstein

Properly trained, man can be a dog's best friend - i'll get his name once i get book back

FoTwenny

Since you're only able to go three times a week, I suggest you split things up like this.


Monday

Chest

Smith machine/hammer strength incline: 6 sets of 10-12 reps with 30-60 seconds rest in between.

Machine flat bench/decline bench: 6 sets of 10-12 reps with 30-60 seconds rest in between.

Cable crossover: 4 sets of 12-18 reps with 30 seconds rest in between.


Quads

Leg extension: 4 sets of 12-20 reps with 60 seconds rest in between.

Leg press: 8 sets of 12-20 reps with 60 seconds rest in between.




Wednesday

Arms

Concentration curl/cable pushdown superset: 12 reps of curls then 12 reps of pushdowns, repeat 8 times. With no rest in between.


Shoulders

Smith machine/hammer strength shoulder press: 8 sets of 10-12 reps with 30-60 seconds rest in between.

Side dumbbell laterals: 4 sets of 12-15 reps with 30-60 seconds rest in between.

Machine or dumbbell rear laterals: 4 sets of 12-15 reps with 3-60 seconds rest in between.




Friday

Back

Chin ups: 6 sets of 8-12 reps with 30-60 seconds rest in between.

Cable row/t-bar row: 6 sets of 10-12 reps with 30-60 seconds rest in between.


Ham strings

Lying hamstring curl: 8 sets of 12-15 reps with 30-60 seconds rest in between.


Calves

Standing calf raise: 6 sets of 15-20 reps with 30-60 seconds rest in between.

Seated calf raise: 6 sets of 15-20 reps with 30-60 seconds rest in between.



Pretty basic, but it still hits everything. Since you're new I suggest you stick with mainly machines to start with.

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Geeno

So I went and checked out the ymca, tried out most machines but mainly focused on legs and back. It was fun, I'll be returning.

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