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weight lifting schedule help

unknown

So I have heard that you should work out certain muscles together. I need a good routine. I do half hour of cardio every day and weight lift 4 days a week right now I do leg day, arm day and ab day but i would like to break it down into quads, lats, bicept, triceps etc to make sure I'm getting all the muscle groups. Please help

unknown

Why don't you pick a program? You can do a full body program a few times a week, or a 4 day split if you've been lifting for awhile, or two days upper/two days lower.

Have you thought about SL 5x5? New Rules of Lifting for Women? Strong Curves?

unknown

Get rid of ab day.

I would recommend compound lifts if you're a beginner. The programs mentioned above are good for that. Make sure to strictly follow a proven program and not just make up a routine.

unknown

The compound lifts hit all your major muscle groups at once. I'd definitely look into a program that incorporates Deadlifts, Squats, Bench, and Military Press to maximize your time.

If what your looking for is a list of muscles that you can hit . . .
Calves
Hamstrings
Quads
Glutes
Lower back
Upper back
Abs
Obliques
Chest
Shoulders (Front, side and rear deltoids)
Traps
Biceps
Triceps
Forearms

What you do from there depends entirely on your goal. Are you training for strength, size, or just to look better?

Strength - Lifting as much as you can with pauses for rest (more rest means you can move heavier weights on sets 2 and 3) and not a ton of reps is key.

Size - Volume. Lots of different exercises per muscle, lots of reps, lots of protein.

Look better - Some where in between those 2. More reps than strength and less rest. Less volume and reps than size.

Good luck and happy lifting.

unknown

tross0924 書きました: »

The compound lifts hit all your major muscle groups at once. I'd definitely look into a program that incorporates Deadlifts, Squats, Bench, and Military Press to maximize your time.

If what your looking for is a list of muscles that you can hit . . .
Calves
Hamstrings
Quads
Glutes
Lower back
Upper back
Abs
Obliques
Chest
Shoulders (Front, side and rear deltoids)
Traps
Biceps
Triceps
Forearms

What you do from there depends entirely on your goal. Are you training for strength, size, or just to look better?

Strength - Lifting as much as you can with pauses for rest (more rest means you can move heavier weights on sets 2 and 3) and not a ton of reps is key.

Size - Volume. Lots of different exercises per muscle, lots of reps, lots of protein.

Look better - Some where in between those 2. More reps than strength and less rest. Less volume and reps than size.

Good luck and happy lifting.

I don't quite agree with this point, but the rest seems OK.