How to spend 4 hrs at gym????

[curiousperson]

Hi Everyone. I need help and advice on planning a training program. I'm a beginner with 80-100 lbs of fat to lose. I am willing to work as hard as possible to reach my goal. My situation is that I am currently unable to drive so I need to work around the schedule of someone else who will drive me to and from the gym.

This means I will have to be at the gym for 3-4 hour blocks before my ride can take a break from work to pick me up. For instance, 6am-10am, 9am-1pm, or 1pm-5pm.

What type of training can I plan to fill up a 4 hour block of time at the gym so that I'm not sitting there looking silly?

There are free weights, resistance machines, cardio machines, cable pulleys, sauna, pool(hate water though, indoor track, ect. There is also a small sitting area where I can take a mini break or read.

This is what I was thinking, tell me if it's too much:

MONDAY, WENDSDAY, FRIDAY(may be too much ab work)

09:00-10:30am chest/shoulders/back/abs/stretching

10:30-11:00am cardio

11:00-11:30am reading/worksheets

11:30-12:30pm triceps/biceps/abs/stretching

12:30-01:00pm lunch/reading

TUESDAY, THURSDAY, SATURDAY

09:00-10:30am quads/hamstrings/stretching

10:30-11:00am cardio

11:00-11:30am reading/worksheets

11:30-12:30pm calves/abs/stretching

12:30-01:00pm lunch/reading

SUNDAY - REST DAY

[Red XIII]

If it were me, I'd kill the first hour by spending it sitting and reading or doin whatever. Then I'd spend an hour workin out. After that I'd hang out in the pool/ sauna and knock back that PWO.... this'll leave you with another hour to eat lunch or whatever

[decker45]

i agree...do something like reading or grap a coffee somewhere. do not try to work out for 4 hours, you will do more harm then good. but you could try to work your way up on the treadmill (walking) for an hour and weights as well would be good.

[bombflower]

Four hours is a HECK of a long time to be spending at the gym. My workouts never last more than an hour and a half.

How far away is your gym? You could walk back if it isn't too far or bring a bike along. This way you won't be spending 4 hours there.

You should think of going with a split such as this:

Monday: Chest/Back/Shoulders/Traps
Tuesday: Cardio/Abs
Wednesday: Back/Biceps/Triceps/Forearms
Thursday: Cardio
Friday: Quads/Hams/Calves
Saturday: Cardio/Abs
Sunday: Rest

[Shadane]

can i ask for some suggestions on my program please: after seeing every body elses: mine is lacking *badly* My morning cardio workout is going well but my weights....

Monday and wednesday:
Warm Up 15mins
Chest Bench Press 3 10 – 12
Incline D/B Press 3 10 – 12
Back Lateral Pull down 3 10 – 12
1 Arm Row 3 10 – 12
Biceps Barbell Curl 3 10 – 12
Seated D/B Curl 3 10 – 12
Triceps Dips 3 10 – 12
Lying D/B Extensions 3 10 – 12


Tuesday and Thursday
Warm Up 15mins
Shoulders Upright Row 3 10 – 12
Machine Press 3 10 – 12
Quads Leg Press 3 10 – 12
Lunges 3 10 – 12
Hamstrings Dead Lift 3 10 – 12
Leg Curl 3 10 – 12
Calves Calve Press 3 10 – 12

Friday: Rest
Saturday: full upper body (i have a partner to train with here so it is point of failure type training)
Saturday: Full Lower body: again with partner

any ideas?

[soccerchick]

[ QUOTE ]
can i ask for some suggestions on my program please: after seeing every body elses: mine is lacking *badly* My morning cardio workout is going well but my weights....

Monday and wednesday:
Warm Up 15mins
Chest Bench Press 3 10 – 12
Incline D/B Press 3 10 – 12
Back Lateral Pull down 3 10 – 12
1 Arm Row 3 10 – 12
Biceps Barbell Curl 3 10 – 12
Seated D/B Curl 3 10 – 12
Triceps Dips 3 10 – 12
Lying D/B Extensions 3 10 – 12


Tuesday and Thursday
Warm Up 15mins
Shoulders Upright Row 3 10 – 12
Machine Press 3 10 – 12
Quads Leg Press 3 10 – 12
Lunges 3 10 – 12
Hamstrings Dead Lift 3 10 – 12
Leg Curl 3 10 – 12
Calves Calve Press 3 10 – 12

Friday: Rest
Saturday: full upper body (i have a partner to train with here so it is point of failure type training)
Saturday: Full Lower body: again with partner

any ideas?

[/ QUOTE ]

i suggest setting something up so that you are only working each muscle group once per week. something like bombflower had in her post.

[Shadane]

bomb flower: can you give me a full work out plan according to your plit please: i am horrible at making my own work out plans.

[Kid Savage]

It's a skill you're going to have to develop if you intend on seeing any real success in this sport.
These articles should give you a real good jumping off point.
http://www.abcbodybuilding.com/magaz...ingworkout.htm
http://www.abcbodybuilding.com/magaz...ss_workout.htm

[Shadane]

thanks Savage: much appreicated: i have been reading the workout section of the site - just getting some basics going: i have always had personal trainers do my work outs for me, but you're right i have to learn. I just get worried that i will be choosing the wroing excersizes for what i want to achieve: but when i am able to i want to start a journal so i can get some opinions

[soccerchick]

[ QUOTE ]
i want to start a journal so i can get some opinions

[/ QUOTE ]

i think that would be an excellent idea!