My newly adopted workout plan

[dreameR.78]

Originally Posted by cursor

Have you read through this? Workout Creation Instructions

I must say that the link you posted is so confusing. So I select the Full Body Workout for a Beginner. I am then taken to another screen where I have a choice of Legs, Torso, Arms (4), Legs, Pull, Push (4), Alternating Push / Pull (4) or Alternating Upper / Lower (2). When I select the first choice which is Full Body Workouts: Legs, Torso, Arms (4 options). Now I get the 4 options but it doesn't say which ones I need to do or how many days I should do. No mention of sets/reps, number of exercises per body part or anything.

Could somebody explain to me what exactly is going on here? :confused:

[cursor]

Full Body Workouts
Legs, Torso, Arms (4)
Legs, Pull, Push (4)
Alternating Push / Pull (4)
Alternating Upper / Lower (2)

Each of these represent unique styles of full body workouts. Choose whichever style suits you (read them all, then decide on one). The number shown in parentheses represents the number of options.

On the right-hand side of the page you're shown a number of Weights-day/relaX-day patterns. WXXWXXX, for example, represents a 7-day cycle (exercising 2 days per cycle):

day 1 - weights
day 2 - rest
day 3 - rest
day 4 - weights
day 5 - rest
day 6 - rest
day 7 - rest
... then repeat the 7-day cycle

As a single example, decide which format you like:

• Full Body Workouts
• 2 Day Split Workouts
• 3 Day Split Workouts
• 4 Day Split Workouts

Next pick (from the right-hand panel) which pattern of exercise seems workable with your weekly schedule.

Click on Full Body Workouts | Legs, Torso, Arms to see the four (4) options offered. At the bottom of the resultant page:

Pick only one workout from the 4 full body workout variations above. Try an alternative order listed next month or adhere to your favorite variation order. Italicized exercises are optional. Choose basic exercises when possible.

Structure your workout from the exercises listed.

You're right, the procedure doesn't recommend set/rep patterns for you. Read through this additional link: Designing a Full Body Workout. Make sure that you follow all subsquent links for further information.

[dreameR.78]

Hi Cursor, thanks for your input! Much appreciated :

Here is my new plan (with sets and reps this time). Please feel free to offer any possible imporvments. Many thanks once again. As stated in my original post, my work out plan looks something like this :

• Monday : REST
• Tuesday : Weight training: back & biceps
• Wednesday : Cardio 45 minutes - treadmill and Cross-Trainer, Weight training : Abs
• Thursday : Weight training - Quads, Calves and Hamstrings
• Friday : Cardio 45 minutes - treadmill and Cross-Trainer, Weight training : Abs
• Saturday: Weight training - Pecs, Delts, Triceps
• Sunday: REST

I've decided to modify my workout routine slightly by intorudcing two days of rest which should provide sufficient time to recover.

On to the actual exercises.

• Tuesday : Weight training: back & biceps
  Lat Pull-downs - 2 sets of 4-5 reps
  Dumbbell Shrugs - 2 sets 4-5 reps
  Straight Bar Curls - 2 sets 4-5 reps
  Alternating Dumbbell Curls 2 sets 4-5 reps
  
• Thursday : Weight training - Quads, Calves and Hamstrings
  Squats - 2 sets 4-6 reps
  Dumbbell Lunges 2 sets 4-6 reps
  need suggestions for Calves and Hamstrings please!
  
• Saturday: Weight training - Pecs, Delts, Triceps
  Need some help here please!