Work out Routine

I am writing this because I am really motivated to start working out again and getting back in shape. In highschool and college i played varsity sports such as basketball/ soccer and volleyball. I used to work out alot especially cardio but ive kind of slacked off this past year and a half. My bf suggested that i ask for work out routines that will help me in the right direction of achieving my goal to lose a bit of body fat and to tone up and feel healthier. I do not have access to a gym but i do have an exercise bike, exercise ball, and dumbbells as well as a half assed rowing machine thats not too bad. I am looking for ideas to break up my work out. Like chest/ arms/ legs etc. I feel like i need more of a routine because It has been kind of random this last while and I dont feel like im achieving anything. I am trying to also focus really hard right now on eating healthier because i know it is a HUGE part of getting back in shape and it can be done.
If you guys or girls have any information or could post a sample routine that would be good for me i would much appreciate it.

Here is some more information about me

Im 21
Height: 5'8
Weight: 130-133 lbs
Body Fat: 14% ( last time i checked but that was a while back )

Some of the things i have focused on in the past include
chest press/ bicep curls/ tri extensions/ calf raises ( just some examples im sure they arent too useful )

I would really really appreciate your help alot. Any sample routines that might work for me would be much appreciated!.

I am totally motivated to get started and get back into shape.

Thanks

more info

If you need more information in order to provide me with a detailed response feel free to ask. I am really really new here and I dont really know what information is helpful. I posted the best i could. Thanks

Sample Starter Week:

Monday - Upper Body Weights / 20 Minutes Cardio
Tuesday - 30 Minutes Cardio
Wednesday - Relax
Thursday - Lower Body Weights / 20 Minutes Cardio
Friday - 30 Minutes Cardio
Saturday - 45 Minutes Cardio
Sunday - Relax

Sample Workout For Upper Body Weights:

Do these exercise's in order. 3 Sets of 10 - 15 Reps for each one.

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Push Ups:

4 Sets of as many as you can
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Tricep Kickbacks

Use the side of your bed for this.
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Overhead Tricep Extentions

Use a chair for this.
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Dumbell Bicep Curls

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Shoulder Press

Use a chair for this.
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Seated Rear Latereal Raise

Use a chair for this.
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Standing Front Raise

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Sample Workout For Lower Body Weights:

Do these exercise's in order. 3 Sets of 15 - 20 Reps for each one. Because there are only 3 simple exercises here, do this routine twice in a row.


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Dumbell Squat

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One Leg Lunge

Use a bed to put the other leg on
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Calve Raises

Use the bottom step on your stairs. Lightly hold onto the wall for balance.
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This should be great to start you off and build you up some muscle!


I know I posted this at the top, but here it is again:

Sample Starter Week:

Monday - Upper Body Weights / 20 Minutes Cardio
Tuesday - 30 Minutes Cardio
Wednesday - Relax
Thursday - Lower Body Weights / 20 Minutes Cardio
Friday - 30 Minutes Cardio
Saturday - 45 Minutes Cardio
Sunday - Relax

Use the two workouts I showed you for your Upper/Lower body weight days. After a month, you can start changing it up and adding different exercises and workouts. This is a great starter routine though!

For cardio, you can do whatever you want! Buy a Tae-Bo video tape! Play basketball, go for a light jog or anything that keeps you moving for a little while

If you have any more questions about different routines or exercises, just post them here and I will try to answer them all for you.

Good Luck!

Great post Zylo!

If you can not access to gym then you have to plan and build little setup of gym at home. Pay attention on all types of work out like upper body as well as lower body. Cardio work out also better for burn fat. Running, swimming, sprinter, walk these exercise are easily perform at home. One day work out for 30 to 40 mints and second day take rest. Also take attention of eating habits like avoid fat, high cholesterol and over protein items. Eat fish, meat, chicken, beef only 2 times in a week. Mostly stay at fruits and raw & boiled vegetables. Stay active all the day to burn more calories.

this workout is for the chest, triceps and even involve your back and shoulder muscles,
Dips are alternative to developing chest and triceps muscles...

Starting Monday, June 4, 2012, I'm going to start a 3 day split routine: Monday- chest, triceps, and shoulders. Wednesday-back and biceps. Friday-legs. And cardio and abs on the other days and resting completely on Sunday. Hoping to get better results with this. What are y'all's opinions on this? Thanks!

I think that sounds good. Shoulders will be a little tired after doing chest but its still ok, exact same routine as I have my sister on as her time is very limited. Just make sure you do chest, shoulders and then tris. Due to all the pressing movements on chest you can focus a lot on side lateral raises and rear delt movements with perhaps only one pressing movement for shoulders. If you goal is fat loss keep the workout quick with minimal rest in between sets.