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[tbarnfield99]

Just thought I would post a routine for people who are looking to start at the gym but do not have any experience at all.

This is the overview:

Monday - Weights
Tuesday - Cardio
Wednesday - Weights
Thursday - Cardio
Friday- Weights
Saturday - Cricket!
Sunday - Rest

During the days that are designated for weights you alternate between the following workouts:

Workout A
Squats
Bench Press
Deadlift
Military Press
Chinups / Pullups

Workout B
Hack Squats
Dips
Stiff Legged Deadlift
Dumbbell Shoulder Press
Bent Over Rowing

Sets and Reps 3x10, starting with a weight you can just fail the last rep on the last set. When you can do 3x12 you up the weight, and so on.

For the Cardio I would advise you do some HIIT (High Intensity Interval Training)

Warm Up - Jogging (2mins)
Interval One - 15secs sprinting - 45secs jogging (Total of 8mins)
Jogging (25mins)
Interval Two - 1min fast jog - 1min slow jog (Total of 10mins)

Total 45mins

Hope that this helps people. Of course your diet is something that needs a massive overhaul if you want to see gains. I could post something that justnotcricket86 gave me if anyone was interested. Pretty much uses maths to analyse what you are trying to achieve and then providing you with the right amount of protein, carbohydrate and fats at the right time.

[Jenko]

Hi Mate.

Good post that. I have, in recent years, been fascinated by diet/fitness/nutrition etc. To the point I am going to be doing a course when I get back to Australia. Have currently got a really good workout ready to get stuck into during the Australian Summer (called the Power/Muscle/Burn split for weights), but I am looking to add some size/speed/strength for the 2012 AFL season. Did programs similar to the one you have posted for 6 months and saw huge changes, so definately not a waste of time.

Only thing that really let me down was diet! Any chance of you posting the diet as well mate?

[justnotcricket86]

Tentigers to the rescue!! Good stuff Tom mate.

I have a copy of a diet plan - if anyone wants it I can email it to them, will save you a tenner and it's very very good. Fits this routine perfectly

[19reading87]

I'll have one Will

[justnotcricket86]

PM me your email again Reds - you can have it for a fiver

[Jenko]

Flick it over to me if its not too much hassle please mate!

[justnotcricket86]

I got your PM's chaps - just nipping out for lunch, will sort them out for you when I'm back at work

[Jenko]

Cheers mate your a champion - I'm just nipping out to play a game of cricket 

Thanks hey.

[justnotcricket86]

Have just emailed all those who wanted the plan fellas

[SG6-18]

Surely it should b escheduled so weights are not done the day before a game to allow recovery time. done this before and it is very sore especially if you've just bowled 14 overs

[Outlaw]

By trade I'm a personal trainer/nutrionist for a 'beginner' this is a pretty intense program with very little time for recovery if playing cricket at the weekend. Your average beginner won't train 5 times a week either so the full body workouts mentioned are better if doing less sessions than this but if your wanting to make serious gains then you should split each body part on a different day as to make sufficient gains you have to stretch the muscle fascia you don't work a muscle group hard enough during a full body workout to do this. HIIT I definetely agree with, most effective form of cardio for fat loss without doubt. If your new to training as well and your going to try the program I'd seek some help from a professional at the gym as some of the exercises are very technique specific. Good to see some topics like this on here!

[skippy]

I thought you were a surveyor?

[Outlaw]

Correct I have two jobs, surveyor as you've said and a personal trainer..

[tbarnfield99]

Hey Outlaw, could you post a decent split body workout then? I go to the gym 5 times a week! Cheers