I've been working out for about 5 weeks now and just wanted to post my routine to see if my workouts sound ok. First, I am not looking to be HUGE but I want to be in shape and toned. I have a Weider Crossbow that I am using for weight training. My schedule is as follows:

Monday:
Run/Bike-30 minutes

Tuesday:
Shoulders/legs

Wednesday:
Run/Bike-30 minutes

Thursday:
Chest/Biceps

Friday:
Run/Bike-30 minutes

Saturday:
Back/Triceps

Sunday:
Rest

I do 3 sets of 10-12 reps for each muscle group with about 60-90 seconds rest between sets. I also do 3 different excersise for each muscle group such as Chest Press, Chest Fly, and Chest Pullover.

I wake up every morning and workout for about 30 minutes before work and stretch before and after my workouts that does not count towards the 30 minute workouts. I started out slow with light weight am I am just starting to push myself and so far I feel pretty good and although I have been sore, it's not been that "bad" sore.

Comments??

Welcome to the board...read the stickies at the top of the forum: they will haver plenty of information for you.

Yes, read the stickies. Weight training 101 in particular. You'd probably benefit best from a full body workout, but if you want to split I'd do upper lower. Body part splits are generally ineffective (this isn't to say without results) for the general population. Not only that but your split doesn't make much sense, the chest and the biceps dont' really work in conjunction for any exercises, there'd only be isolation, same with tricep and back and shoulders and legs.

Ok. So I've read the Weight Training 101 and have changed my workout starting tomorrow morning to the following:

Monday-Wednesday-Friday
Cardio

Tuesday-Thursday-Saturday
Squat
Chest Press
Seated Row
Lat Pulldown
Shoulder Press
Leg curl

I plan to do 3 sets of each with about 8-10 reps each. How does that sound?

Also, what about changing excersises such as doing chest fly instead of presses? Should I alternate them on different days or just stick with one for a while?

Any help is greatly appreciated.

Ok. I just finished my first Full Body Workout. It sure is tougher than what I was doing before but feels pretty good. I threw in some curls at the end also and may throw in some tricep workouts next time.

I now remember why I don't do squats. The Crossbow sucks for them so I guess I need to invest in some dumbbells or something. I got my eye on the Powerblocks, they look pretty sweet. Gonna be hard to justify it to the wife while I got this big piece of equipment laying around but she will just have to deal with it!

The lat pulldowns kinda suck also so I might start doing pullups instead. Of course I can't do that many so I may need do assisted pullups until I get my strength up. I used to be able to do 16-18 when I was about 180 but now that I am 220 and am not in such great shape I'm lucky if I can do 3-4!

pullups are great, and a better alternative than pulldowns! Why chest press and not bench? you don't have a bench?

I am using a Crossbow by Weider so it technically is a bench press but it calls it a chest press. Not much different.