So i kind of have a little work out schedule. Let me know what you think and what i should add or move since im not that good at stuff like this. Im just trying to get tone, lose fat and just get in shape.

Mondays: I wanna run. I was thinking a medium jog for 45 minutes.
Then do lunges with a 20lb dumbbell in each hand. 15 reps. Then do calf rises on edge of stairs or curb. Not sure of how many reps. (should i do more than 1 set)

Tuesdays: I wanna work more upper body. I have 2 20lb dumbbells. And those rubber bands that you can curl and stuff. And i have a pull up bar. I wanna do push ups, crunches and whatever i can with what i have. Oh and those tricep dips you do at the end of like chairs or beds.

(I was thinking of doing mondays workout wendesday, then tuesdays workout thursday and so on. But with a saturday break or sunday) But let me know what i can do for tuesdays and what reps and sets are good and stuff. ill give best answer to whoever let me email them privately to give me tips more in detail. thanks., if it matters im 14 turning 15 in a month. Cant do many pull ups or curl that good with the dumbbells i have. Thanks

-Upper Body Workout-
I will be doing 4 sets of push-ups(12-15 reps).
3 sets of bench dips (12-15reps; without the bench just two chairs)
I will do 2 sets of chin-ups(6-10), 2 sets of pull-ups(6-10 reps), and 2 sets of the ones where you palms face each other(6-10 reps).
(I have the pull up bar you put in your door way that allows you to do 3 different types of pull-ups)..

-Legs/Lower body-
4 sets of wall squats(30 seconds), squats(20 reps), and calve raises(until I feel the burn). \

-Abs-
20 Crunches
20 Bent-Knee Hip Raises
20 Leg Tucks
20 Russian Twists
20 Oblique Crunches
(I have thought about breaking these up into 3 days or w/ my workouts but I don’t know yet)

So how long should I wait to workout each one? Like 48 hours for upper body and 24 for lower body and abs? Or what? I have a pretty alright diet and I jump rope for 30 minutes on the days I don’t workout. I am 14(15 next month) 5’10" and 157lbs
So would this schedule work
Monday-Push-ups/Dips
Tuesday-Back/Biceps
Wednesday-Legs

Repeat and take a break Sunday?
(also I would get a mild shoulder workout Monday and Tuesday)

Also I would do cardio on Wednesday, Saturday, and Sunday for 30 minutes. It would be jump roping typically.

Ive been working out for the past few months trying to get back into shape. Its been a few years since I really had a good routine going. Im no fitness expert by any means, but heres my routine.

–Monday: Biceps
1. twenty-ones
2. outside grip bar curls while standing
3. inside grip bar curls while sitting
4. hammer curls
5. seated curls (one arm at a time)
6. hammer curls 2, bring hand to opposite shoulder across chest instead of curling straight up

–Wednesday: Back/Shoulder
1. assisted pull-ups
2. db rows
3. bent over lateral raises
4. lateral pulldown
5. arnolds press
6. horizontal pull-ups? (dont know the name, but you lie down and pull yourself up to the squat bar, kind of like a row)
7. standing shoulder press
8. roman chair, aka extensions
9. front raises

–Friday: Pecs/Tris
1. db press
2. dips (with fitness ball for challenge)
3. inclined db press
4. skull crushers
5. db fly
6. db tricep extensions (behind the head)
7. tricep kickbacks
8. tricep rope pulldowns until burnout

Sorry for my lack of fitness terminology, Im not really sure what all these exercises are called but hopefully someone will understand these.

I also want to do core on Tuesdays and Thursdays. But I have some questions first. Is it alright to do cores every day? every other day? how much is too much when it comes to doing core? I have a list of about 15-20 core exercises that I would love to incorporate into my routine. But I dont know how I should split them up into those two days. Should I do 7-10 on each day Tue, Thur? Or should I do maybe 3-4 each day but spread it across two weeks so that the exercises dont get boring and I have something different each week?

I would love to hear some feedback (good, bad, etc..) 10 pts to the best answer.

Thank you in advance.

I put my P90X dvd’s on my Zune video player which I take to the gym. Being in phase II, I can do some pull-ups without any assistance, but I’m getting kind of frustrated using a chair for the remaining reps. I’m too tall and its just awkward. I know the bands are an option, and at the gym I can use a pull machine that uses the band motion except it has weights attached. I find if I use the pull machine I can easily get 16 reps at 150 lbs which leaves me more worked than using a pull-up bar with a chair.

I figured I can approach the pull-up parts of the workout by using the pull-up bar for as many reps as I can with no assistance. After I get tuckered out, I can use the pull-machine for the remaining reps. Should this be effective?

I just started P90X and I was wondering if it is ok to struggle a lot at first. I can do the push ups and free weight things but the pull ups I can only do 1 or 2 before using the help of a chair. Is it ok if I use the chair just enough to get me up to the bar, but still use my arms for the most part? If I stick with it will I get the results?

To clear up a few things first: this is an end result, and not what I’m doing right now (I’ve been kinda lazy about working out for the past few months) and I don’t have access to a variety of weights, so I work with what I have (a swiss ball, a desk, a pull up bar, a pillow, chairs, one pair of 15 pound dumbbells, and my body weight). Here it is:

200 L dips (staggered) (I use two chairs)
200 L pull ups (staggered)
200 decline swiss ball one armed push ups
200 decline swiss ball one armed inverted rows (this is where my desk comes in handy)
300 single leg squats with my foot on a pillow
300 single leg deadlifts with my foot on a pillow
200 weighted lunges with a twist
200 reps of dragging myself by the heels (a little weird, but I was getting bored with other exercises)
10 handstand push ups
10 one armed chin ups (5 per hand)
and 10 minutes of ab work

It’ll take me a while to get to this level. Is there anything wrong with it? Any recommendations?

How do you do each of the following?:
Bench Press –
Incline Press –
Incline -
Flat Fly –
Dips –
Decline Press –
Cablecrossover –
Incline Sit-ups –
Leg Raises –
Roman Chair Sit-ups –
Pull-ups/pulldown –
T-bar Row –
Front-pulldown –
Bent Rows –
Cable Row –
Deadlift –
Hyperextention –
Crunches –
Twists –
Barbell Curl –
Preacher Curl –
Dumbell Curl –
Chin-ups –
Close-grip Press –
Pushdowns –
Bench Dips –
Reverse Pushdowns/kickbacks –
Cable Crunch –
Dumbell Press –
Lateral Raise –
Squats –
Leg-extention -

Okay, please no rude comments here, and if you can’t help or give advice, please don’t answer. I only have a pair of 12 pound weights, a chair, and a pull up bar and a stability ball.

3 sets of 30 reps per leg single leg squats with the weights
3 sets of stability ball curls (40 reps per set)
2 sets of split squats with the weight (30 reps per leg)
120 calf raises
side plank, reverse plank, regular plank for 3min each
50 dips (between chair and bed, crude, I know, but it’s all I have)
70 push ups
70 rows
50 pull ups
60 more leg curls
8 24 inch box jumps
2 sets of plyometric push ups
is this okay? Is there anything I should change?

I have recently purchased an Iron Gym pull up bar for my doorway in my dorm room. I had already measured my doorway and realized that the bar won’t fit because it’s not long enough. I’m gonna be doing chair assisted pull ups, so my whole body weight won’t be on the bar. I’m wondering if it would hurt for me to make my own cross bar so that the bar will fit in my doorway. What do you think?

The bar fits up to 32 in doorways, but I’m gonna have to make a bar that will fit my 38 in doorway.
I don’t want to do anything that could get me hurt, but this is my best option here at school.

What I used to do was:
2 sets of pull ups
1 set of chin ups
2 sets of captains chairs
2 sets of dips
1 set of clapping pushups
1 set of diamond pushups
1 set of regular pushups
1 set of dive bomber pushups
2 sets of finger tip pushups
1 set of wide pushups
2 sets of bicycle maneuver crunches
2 sets of deltoid flys

However I was recently injured and put out of my workout routine for about 2 weeks, so now I’m thinking about starting a new routine.

The workout equipment I have are a powerack (complete with chin up bar, captain chair handles, and dip handles), perfect pushup units, a gyro powerball, and free weights.

The muscles I want to work are pretty much all the major ones in the upper body. I’m not worrying much about my lower body because I already run and hold very low, concentrated stances for martial arts.

Also, I don’t use free weights for my biceps or triceps because my right side elbow can’t take too much stress from a free weight, which is why I used to only do pull ups/chin ups. Also, I’ve tried many types of crunches and v-ups, but so far only the bicycle maneuver ones have worked the best because they don’t stress my lower back.

Thanks in advance if you can help think of a more efficient routine for me.

3 times a week ( I only have a pull up bar and chair to work with)

70 inverted rows
70 push ups
70 squats
70 lunges
70 step ups
70 dips
55 pull ups/chin ups
80 crunches
80 supermans
100 calf raises
and an hour of martial arts 3 times a week

I am doing a workout program that requires about 12-15 pull ups about every 1-2 minutes. The program says I could use a chair to help with my pull ups to make it easier, but my pull up bar is my pull down bar. So I was wondering if they use the same muscles so I can do pull downs and then progress to pull ups. Please provide a source. Thank you.