Gym Routnie

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Hey im 17 and i have a membership to the YMCA and i need help on making a workout routine and also how to use some of the machines..i go everyday except thursday and sunday am about 174 pounds (male) and im looking to be 160 with abs and no moobs and biger legs but i don't want a bodybuilder body just maybe like a swimmer-toned body and need help on making drug free protien shakes please and thanks to ne one that replys

Hey, we're in the same boat. I'm 16 (17 this year) and wanna get a bit fitter (like you not bodybuilder) I weigh about 155 and am 5"9. what are you?Anyway, i just got a gym membership and i am at the moment just doing cardio. Lots of running, rowing, and the bloody terrible bit of kit called the cross trainer (which if you havn't guessed it, i hate it, but its real good for you). I do cycling out of the gym and am trying to go swimming every week or so (the swimming bit is part of the "plan" at the mo, havn't put that bit into action yet). I tend to do whatever the hell i want when i am there. I went today. Also i only do weights when i want to rest from running or something.Just lots of cardio and eat well. No shit.And remember, don't expect any results in just a week or so, you have to go realistically about 3-4 times a week, I have been doing it for about 3 weeks, 3-4 times a week and i can only just see a little difference in how i look. (i look fitter and more muscly)Its hard work but worth itkeep it up, tell us how you get on And good luck!

hey im5"9.5174lbsand yea i need to start lifting weights ne addvice

Hey.. basically just workout a different part of your body everyday for ex.Monday-Bench press, inclined bench press, butter flys, tricep pull downs, and absTuesday- Squat, leg press, leg curls, leg extensionsWensday- Military press, shrugs, bicep curls, and absThursday- day off....friday- Dead lift, leg curls and leg extensions alsoSaturday- Abs and maybe bench again. depending on how big you want to get. sunday-day offThat should do it...

If you want a swimmer toned body.... swim.Unless you want to get big its best to prioritise on resistance cardio excersises such as swimming, cycling and rowing.You will loose weight doing this too.

awww man, i want a really super ripped body, but i'm also on swim team..... looks like my dreams will never come true

You just need to supplement your swimming with weightlifting. However, a ripped body won't help your swimming. It may even hamper it since you don't want an extremely large muscle mass and reduced flexibility. For us swimmers, we can't have super buff shoulders since they need to constantly be rotating (in every single type of stroke). I've asked my swim coach about weightlifting, and he's against doing it for swimming since it doesn't train the muscles the same way that swimming does and it may affect technique since it often encourages a different type of movement than what you should be doing. So long as you focus on restoring any poor technique (which will happen regardless) at the start of a new swim season though, weight training during the off season (assuming you don't swim competitively all year round) is fine.Don't be too dissapointed, take a look at what a lot of olympic swimmers look like. They are ripped, just not as buff as bodybuilders.Out of curiosity, what stroke(s) do you focus in? Are you on your school's swim team?

Bleh, I don't like this routine.> Hey.. basically just workout a different part of your body everyday for ex.> Monday-Bench press, inclined bench press, butter flys, tricep pull downs, and absMake that: Bench Press (Incline, decline, or normal, change it up each week)Dumbell chest press Peck deck (or dumbell flyes, I think that's what they're called) DipsTricep curls.> Tuesday- Squat, leg press, leg curls, leg extensionsCool, very cool. Squats = good. Just make sure you do them properly, which means putting your arse on the floor.> Wensday- Military press, shrugs, bicep curls, and absPersonally, I'd say have a day off here, legs are biatches. Otherwise let shoulders have a day of their own, or do them with some cardio or abs. Also, throw in a few more shoulder workouts, military presses are the best you can do, but shoulders contain a lot of different muscles.> Thursday- day off....If you took Wednesday off, gym today.> friday- Dead lift, leg curls and leg extensions alsoNo way, you've already done legs for this week, and if you're doing them twice just go back to squats. One good squat sessions is better than an entire routine of leg curls, presses and extentions. Today I'd say back and biceps.Deadlifts.Lat pulldowns, or lat pull ups. Whichever works for you.Bent over dumbell rows.Seated cable row.E-Z bar curl.Reverse curls, barbell curls, dumbell curls. Mix it up each time.> Saturday- Abs and maybe bench again. depending on how big you want to get. Pssh, don't over train, and don't do chest twice a week. You'll throw your body out of proportion. On good workout for each body part a week is plenty. If you're still full of energy and pumped to work out, go for a run. That'll give you better abs than any number of crunches.> sunday-day offAbs are overrated in the sense that many people believe drilling them 2-3x a week will give them a rippling 8-pack. If you do cardio you can keep your body fat down (which will reveal your abs), then good workouts like squats are enough to strengthen them.Anyway, hope that helps.

Lol i was trying to keep it simple for him.. thats all..Yah i love dips.. man its a great work out.. i usally put a 45 on my lap and do them.