I need a workout schedule

[Blaker14]

I am a high school senior, 6'0", about 150 lbs., and a very lean build. Right now spring break and senior trip are weeks away, and I want to tone up my body, more definition. I would consider myself athletic (played soccer until i quit because i hated the coach, winter track sprinter, and i had to quit spring track cause i was slipping in english), yet i am not very displined. I used to do about 100 pushups and 100 situps (i got a 4-pack), yet laziness has kicked in during the past couple of months i havent done much in exercising.
I finally saved up enough money to join a local gym, which is a couple of minutes away. They have a lot of exercise machines, an indoor track and a lap pool. Im thinking about working out mondays, wednesday, fridays after school and either saturday or sunday in the morn (I work tuesdays thursdays and weekend evenings).

Can someone please help me out with a schedule where i can focus on a certain part of the body for each day?

I should also consider eating more healthy (gotta stop eating hogies at work lol). I want to get to 160-165 lbs by summer. Any suggestions on a meal plan? Also i want to get on a cycle of supplements to help me out.

THX

[Oz]

Get someone from the gym to show you the correct way to use all the machines. It's too dangerous to try and explain on the internet. They should be able to help you make a plan too. I wouldn't be doing weights sessions as much as you planned. Maybe 3 x HARD cardio sessions per week and 2 weights sessions.

Remember to use HIGH resistance, LOW repetitions and eat lots of PROTEIN for muscle gain.

[Blaker14]

I was a former member of this gym a year ago before it expired, i am familar with most of the exercise machines. I was thinking about doing arms and shoulders one day, abs and legs the next day and so on. I kno how much i can lift right now (not much lol) and how to use them safely. Can someone give me an example of their workout so i can get an idea of what i need to do?

[ghetto7o2azn]

well i work out every other day and work out my entire body whenever i go....

but when ur working out try to trade off what muscles you do because if u work a muscle for too long u get stretch marks not pretty... lol

so wut im saying is that if u work your arms one day, u might not want to go bicepts for and hour tricepts for an hour, forarms for and hour.. but maybe do like 30 min bicepts, then tricepts, then forarms, and then go back to bicepts and do it over again, this helps let your arms rest a little after working them hard (i am assuming) and also letting the blood escape from the muscles so they dont get too full of blood and stretch... this goes with your whole body, legs, shoulders, ect.

and like what he said, heavy weight at low reps = muscle growth light weight high reps = muscle tone... so once you like the size you are at, try to do light weights at high reps to tone your muscles and give them a better shape

[kittedb18bt]

stretch marks in the chest and shoulder area look great! i am just now starting to get them.

well, a personal trainer is always good. or you could just look how to do exercises up online-just remember the key to exercising is FOCUS.
this is what works best for me:
monday:shoulders, upper and lower back. lats and traps included.
tuesday: 45 minutes on the stairstepper. then i go all out on either a treadmill or a bike for 10 minutes.
wednesday: legs including shins, adductors and abductors. abs and obliques.
thursday: similar to tuesday.
friday: chest, biceps, and triceps.
saturday: either ride bike for 1.5 hours, hit punching bag for 45min, or do tae-bo.
sunday: similar to saturday.
-i also have an "A" week and a "B" week. these weeks differ in exercises performed. (doing skull crushers instead of dips and so on).
-look at workout routines posted online by serious atheletes. this can help you more than a personal trainer. (if you know how to do the exercises correctly)

[amac209]

i do a 3 day rotation for weights
day 1: chest & tricepts
day 2: back & bicepts
day 3: shoulders
day 4: legs
i try to do some cardio before hitting the weights it loosens up the muscles and get some adrelaline flowing, very important for legs, if you do 15min on the bike you can squat quite a bit more.
i usually do about 15min of abs after doing weights then go home and eat everything in the house.
be sure to stretch at the begining and end of every workout. it's also good to change your routine every once in a while like switching between bar and dumbells for benchpress this helps shock your muscles and tear them down faster.
i do 3 different exercises for each muscle group at 3 to 5 sets of about 8 reps.

[amac209]

i guess thats actually a 4 day rotation

[Nettyesquivel]

start at 0600 go to gym
then at 0730 got home and eat a milkshake
1230 go to gym for three hours and power lift weights.
go home at 1530.
at 1600 have sex
1800 go to gym for two hours
go home at 2000
have sex again
and eat dinner

good workout