[silverdevil]

Well, I just started going back to the gym after over a year layoff. I was kind of getting bored with the same-ol', same-ol' that the gym provided so I stopped going. I guess it didn't help that I always did the same exercises for the same body parts, either.

Anyway, I was wondering if you guys could give me a few pointers on what to do for specific body parts so that I don't get bored again. Here is what my routine was before I stopped:

M-W-F = Weight training
T-Th = Cardio
S = Circuit training (weights and cardio)
Sun = Off

I think that's the best way for me to rest my muscles in between visits. Maybe there is a better way but that's what I found to be the best for me. I'm not looking to get big or anything, just tone what I already have and get lean muscle mass up so that it burns more calories while at rest.

I did the whole gym thing for about 5 years straight and was fairly constant around 185 lbs. with about 14% body fat (I'm 5' 11) which is my goal. Right now I'm at 212 lbs. and probably 22% bf so I need to work at it.

I don't expect overnight results, either. I'm not dumb and, like I said, I'm not new to the gym world. I know diet is probably 75% of weight loss, that I need to drink as much water as I can, and that my body needs rest/sleep. I don't need any lectures on that. All I'm asking for is help in setting up a changing routine that will prevent me from getting bored again and, thus, wasting the gym membership money.

I just signed up at Bally in Pentagon City (for those who know the Washington DC area) and it's very close to home and work so I have no excuses.

Anywho, thanks in advance for your help.

[NoiSe]

if I were you, I'd get rid of the saturday circuit training. I just don't see a reason for it, with you having 3 lifting days and 2 cardio (intense cardio I'm assuming) days. If you feel like you need more cardio done, do a medium-paced walk on an incline after your workouts on M-W-F for 15-20 min. I think it would be a good idea to give yourself 2 rest days.

As for exercises.. hell, there's so many you could do, I dunno how you got bored. 3 weight training days is a perfect split IMO, there's so many different variations that you could come up with.

For example, follow a routine for one month, then throw in different exercises.


Routine 1:

Monday: Legs
Squats - 4 sets
Leg press - 4 sets
Lunges - 3 sets
Ham curls - 4 sets
Standing calf raise - 4 sets
Seated calf raise - 4 sets

Wednesday: Chest / Triceps / Abs
Incline barbell - 4 sets
Flat dumbell - 4 sets
Close grip bench - 3 sets
Weighted dips - 3 sets
Hanging leg raises - 3 sets
Situps - 3 sets

Friday: Back / Shoulders / Biceps
Bent over rows - 4 sets
Deadlift - 4 sets
Chin ups - 3 sets
Clean and press - 4 sets
Any kind of bicep curl - 3 sets



Routine 2:

Monday: Legs
Front Squats - 4 sets
Hack Squats - 4 sets
Single leg squats (one leg on a bench) - 3 sets
Ham curls - 4 sets
Leg press calf raise - 4 sets
Hack Squat calf raise - 4 sets

Wednesday: Chest / Triceps / Abs
Incline dumbell - 4 sets
Flat barbell - 4 sets
Skull crushers - 3 sets
Weighted dips - 3 sets
Dip bar leg raises - 3 sets
Incline situps - 3 sets

Friday: Back / Shoulders / Biceps
Deadlift - 4 sets
One arm dumbell rows - 4 sets
Pull downs - 3 sets
Push press - 4 sets
Any kind of bicep curl - 3 sets


There.. just some ideas. Something I'd do if I had 3 days for lifting.

As for cardio, if you don't have any knee problems, I'd strongly suggest doing sprints on Thursdays. Just find a football field nearby or something like that, and do interval sprints. Worked great for me until I got tendonitis in one of my knees