Execrise Routine

I am 31, 5 foot 7 inches, and 155 pounds. I have free weight gym equipment including a bar with plates, and dumb bells. I would like to gain muscle, specifically pectorals, biceps, and abs that are lean and visible. Can you create for me a full body workout routine that I can follow for a year to meet my goals?

Certainly! Here’s a full-body workout routine that you can follow to achieve your fitness goals over the next year:

Warm-up

Before starting your workout, it’s essential to warm up properly. Spend 5-10 minutes doing some light cardio to get your blood flowing and warm up your muscles. You can do this by jogging on the spot, jumping jacks, or cycling on a stationary bike.

Workout

For each exercise, perform 3-4 sets of 8-12 reps with 60-90 seconds rest in between each set.

  • Barbell bench press - This exercise targets your pectorals and triceps.
  • Barbell curl - This exercise targets your biceps.
  • Dumbbell shoulder press - This exercise targets your shoulders and triceps.
  • Pull-ups - This exercise targets your back, biceps, and forearms.
  • Barbell squats - This exercise targets your legs, glutes, and core.
  • Dumbbell lunges - This exercise targets your legs and glutes.
  • Hanging leg raises - This exercise targets your abs and hip flexors.
  • Plank - This exercise targets your core muscles.

Cool-down

After your workout, it’s essential to cool down properly. Spend 5-10 minutes doing some light stretching to help your muscles recover and prevent injury.

Schedule:

To make progress towards your fitness goals, aim to complete this workout routine 3-4 times a week. Try to vary the weight and reps to make progress and avoid plateaus.

Remember to keep a balanced diet and proper nutrition to help support muscle growth and recovery. Additionally, consider seeking guidance from a fitness professional to ensure proper form and to modify the workout routine to best fit your individual needs and goals.

Could you make a routine that follows a push-pull-legs three day split?

Sure, here’s a workout routine that follows a push-pull-legs three-day split:

Push Day

  • Barbell bench press - 3-4 sets of 8-12 reps
  • Incline dumbbell press - 3 sets of 10-12 reps
  • Standing barbell shoulder press - 3-4 sets of 8-12 reps
  • Lateral raises - 3 sets of 10-12 reps
  • Cable triceps pushdowns - 3 sets of 12-15 reps
  • Dumbbell flyes - 3 sets of 12-15 reps

Pull Day

  • Deadlifts - 3-4 sets of 6-8 reps
  • Barbell rows - 3-4 sets of 8-10 reps
  • Pull-ups or chin-ups - 3-4 sets of 8-10 reps
  • Seated cable rows - 3 sets of 10-12 reps
  • Dumbbell curls - 3 sets of 12-15 reps
  • Cable curls - 3 sets of 12-15 reps

Legs Day

  • Barbell squats - 3-4 sets of 8-10 reps
  • Leg press - 3-4 sets of 10-12 reps
  • Romanian deadlifts - 3 sets of 12-15 reps
  • Leg curls - 3 sets of 12-15 reps
  • Calf raises - 3 sets of 15-20 reps

Note: Warm up and cool down properly for each workout.

Routine

You can perform this workout routine on a three-day split, for example:

Day 1 - Push Day Day 2 - Rest Day 3 - Pull Day Day 4 - Rest Day 5 - Legs Day Day 6 - Rest Day 7 - Rest

Alternatively, you can perform the workouts in any order that works best for you, as long as you ensure you’re allowing adequate rest and recovery time for your muscles between workouts.

Remember to adjust the weight and reps according to your fitness level and goals, and focus on maintaining proper form throughout each exercise to avoid injury.

Do I really need a rest day between each exercise day?

Yes, rest days are essential for recovery and muscle growth. When you exercise, you cause small tears in your muscle fibers. These tears need time to repair and recover in order to grow back stronger and larger. Overtraining and not allowing for proper rest can lead to fatigue, injury, and a decrease in performance.

In a push-pull-legs three-day split, you work different muscle groups on different days, which allows you to give each muscle group adequate rest between workouts. Rest days also give your central nervous system time to recover, which can improve your overall fitness and prevent burnout.

While it’s important to challenge yourself and stay consistent with your workouts, it’s equally important to listen to your body and give yourself enough rest and recovery time. If you feel overly fatigued or sore, it may be a sign that you need an extra rest day before your next workout.

Does being in my thirties effect my ability to become ripped?

No, being in your thirties does not necessarily affect your ability to become ripped. While it’s true that your body may undergo certain changes as you age, such as a decrease in muscle mass and a slower metabolism, with proper exercise and nutrition, you can still build and maintain a lean and muscular physique.

In fact, many people find that they are able to achieve better results in their thirties than they were able to in their twenties due to a combination of increased knowledge and experience, as well as improved discipline and focus.

That said, it’s important to keep in mind that the key to getting ripped is a combination of consistent training, proper nutrition, and adequate rest and recovery. This means following a well-designed workout program, eating a balanced and nutritious diet that supports muscle growth, and allowing enough time for your muscles to recover between workouts.

Additionally, as you age, it becomes even more important to take care of your body and avoid injury. This means warming up properly before your workouts, using proper form and technique during exercises, and listening to your body and giving yourself enough rest and recovery time.

Could you provide a few meal plans for meeting my goals?

Sure, here are a few meal plans that can help you meet your goals of gaining muscle and getting lean:

Meal Plan 1

  • Breakfast: Three-egg omelet with spinach, mushrooms, and cheese, two slices of whole-grain toast, and a cup of black coffee.
  • Snack: Greek yogurt with fresh berries and a handful of almonds.
  • Lunch: Grilled chicken breast with brown rice and steamed vegetables.
  • Snack: Protein shake with almond milk, banana, and peanut butter.
  • Dinner: Grilled salmon with roasted sweet potato and mixed greens salad.

Meal Plan 2

  • Breakfast: Protein pancakes made with rolled oats, eggs, and protein powder, topped with fresh berries and Greek yogurt.
  • Snack: Apple slices with almond butter.
  • Lunch: Tuna salad with mixed greens, cucumber, tomato, and avocado.
  • Snack: Protein smoothie with mixed berries, spinach, protein powder, and almond milk.
  • Dinner: Grilled sirloin steak with roasted vegetables and a quinoa salad.

Meal Plan 3

  • Breakfast: Overnight oats made with rolled oats, Greek yogurt, almond milk, chia seeds, and fresh fruit.
  • Snack: Cottage cheese with sliced peaches and a handful of walnuts.
  • Lunch: Turkey and cheese wrap made with a whole-grain tortilla, lettuce, tomato, and avocado.
  • Snack: Hard-boiled egg with baby carrots.
  • Dinner: Grilled chicken skewers with roasted sweet potatoes and sautéed greens.

Remember to adjust the portion sizes and calorie intake according to your individual needs and goals. In addition, be sure to include plenty of lean protein, complex carbohydrates, healthy fats, and fiber in your meals to support muscle growth and recovery, as well as overall health and well-being

Grocery List

Grocery list for a week’s worth of meals based on the three meal plans I provided earlier, with quantities for each item:

Proteins:

  • Chicken breasts (1.5 lbs)
  • Ground turkey (1 lb)
  • Salmon fillets (1 lb)
  • Sirloin steak (1 lb)
  • Eggs (1 dozen)
  • Greek yogurt (2 containers)
  • Protein powder (1 container)
  • Tuna (2 cans)

Vegetables and Fruits:

  • Spinach (1 bag or 1 bunch)
  • Mushrooms (1 container or 1 package)
  • Mixed greens (1 bag or 1 bunch)
  • Cucumber (1)
  • Tomato (2)
  • Avocado (2)
  • Sweet potatoes (3)
  • Broccoli (1 bunch)
  • Carrots (1 bag or 1 bunch)
  • Berries (1 container or 1 package)
  • Apples (2)
  • Peaches (2)
  • Banana (4)

Grains and Carbohydrates:

  • Rolled oats (1 container or 1 package)
  • Whole-grain bread (1 loaf)
  • Whole-grain tortillas (1 package)
  • Brown rice (1 bag or 1 package)
  • Quinoa (1 bag or 1 package)

Nuts and Seeds:

  • Almonds (1 container or 1 package)
  • Walnuts (1 container or 1 package)
  • Chia seeds (1 container or 1 package)
  • Peanut butter (1 jar)

Other:

  • Cheese (8 oz)
  • Black coffee
  • Almond milk (1 carton)
  • Olive oil (1 bottle)
  • Balsamic vinegar (1 bottle)
  • Spices (such as garlic powder, onion powder, and paprika