I have done a little more research and decided on a workout schedule. I hope someone can verify whether this is healthy and if it will work well to build the muscle groups that I had planned.
My goal is to raise my body weight to 225 lbs., removing fat and increasing muscle mass. I plan to build muscle in my biceps, triceps, deltoids, trapezius, lats, pecs, abs, quads and calves.
My current workout schedule consists of 5 days, Monday-Friday (the days I have access to this particular gym) with 3 lifting days (MWF) and 2 cardio days.
Mondays: 45-60 minute workout; biceps, lats, (obliques?, deltoids?)
I don't know what the machine is called, but there are weights on a rope, suspended by a pully, and a handlebar that you pull down from a seated position. I believe this works your lats, obliques, and deltoids. I do varying weights in 6-8 reps and 5 sets. For biceps I do one arm curls with varying weights in 8-12 rep cycles in 5 sets.
Tuesdays: 20-25 minute workout; cardio (abs, legs, etc.)
I either run on treadmill or the bicycle machine. I go however long it takes to run 2 miles, and stretch out before and after (as with any other workout) This is the same as my Thursday workout, I just alternate running or biking. I also sometimes
play basketball afterwords, which is kindof a cardio workout, but more laid back and for relaxing, cooling down.
Wednesdays: 50-60 minute workout; triceps, pectorals (biceps?, deltoids?)
I do a freeweight benchpress with varying weights (for this I have a set program with weights, reps, sets, etc. for building up to a certain weight, whether it will work or not is uncertain) and might try a
military press to work the upper pectoral muscles. I also do reps on that machine where you pull the weights from outside in towards your chest, don't know the name, but I've been told it works across the pectoral muscle, to build the muscle more full.
Thursdays: (see Tuesday, above)
Fridays: 45-60 minute workout; quads and calves (abs?)
My favorite day, because its the end of my workout schedule and my favorite workout set, also the one I'm most comfortable with. I do freeweights squats with varying weights (I'm also use a program like the benchpress for this) lunges with weights, and legpress with varying weights.
As far as diet goes, I'm trying to work in more protein (dairy products like yogurt and eggs in the morning, meats in the afternoon, milk) before workouts and probably not going to use any synthetics, steroids, shakes, etc. I'm hoping that by eating a lot and doing the proper workout, the fat will minimize and the muscle will maximize. I like the sound of that!
If you think this workout is good, praise, if it needs work or you see flaws, or it might not meet my goals or not in potential, please leave comments.
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