So when I was in Highschool I worked out now a few years later I want to get back into it.

So I am planning on Chest & Arms on Monday Back Wendsday Legs Friday and Doing Cardio Abs On Tuesday and Thursday.

If I want to hit my biceps how many excerises do I need to do? Can I just do 3 sets of 12 reps of bicep curls and be done with them or how many excersises per muscle do I need to do.


I remember is HS doing so routine that altered the amount of reps each day like sometimes it was 2 sets of 12 other days it was 8-10 reps. I dont remember if it was because of adding wieghts or just to change it up so muscles dont get used to the same thing.

Is one day a week enough per muscle group? a week rest per muscles seems to much.

How often should I add weight? Every week add 5 pounds or what?

I am mainly doing this too lose weight but at the same time i don't want to be scrawny

incline curls, reverse grip curls, hammer curls, chin ups with undergrasp grip should be enough for you

always try to add weight and push yourself, but dont sacrifice technique. doing something the wrong way to try and lift more weight can be more damaging to your muscles.

consider high intensity circuits on 1 of your cardio days. they will burn more fat than cardio will because you are activating more muscles.

make sure you have a rest day as well as eat healthy. diet and exercise go together hand in hand

Unsurprisingly, bodybuilding.com is full of great info about such stuff.

Your schedule seems pretty tight.

For your biceps, you could do a few different exercises. Curls are good, but depending of your equipment (or of you go to the gym), you could do hammers, incline dumbell curls, or my favorite being pull ups. I would do at least 2 different exercise per program. If you're just starting again, sure 3 sets of 12 reps could be good, but you really want to make sure that you get your muscles fatigued (meaning you can't do that last rep).

Also, make sure that for every push exercise you do, you match it with a pull exercise. (You do biceps, next exercise is triceps).

You won't really be getting a week's rest on your muscles, every exercise you do will involve different muscles no matter what. Also, do remember that in order for your muscles to rebuild after being torn, they need to rest (which is why I like your schedule taking week-ends off).

There's no set timeframe for when to add weight. It's all about fatigue. If you are able to do your 3rd set's 12th rep... add weight, it's that simple. What I like to do is actually add weight, do as many reps as possible until I can't do anymore, take lower weights, keep on going until I can't anymore, lower weights, keep on going (you get the drill) until I hit the amount of reps I had planned.

I'd actually suggest taking a different approach that "losing weight". Think of it as losing fat.

Few workout insight that could help you achieve that:

- Once you get a little more comfortable with your workout routine, change it (not just adding weight, do completely different exercises).
- Consider doing circuit training
- Go for high intensity interval cardio

Also, in order to lose fat, your diet is super important.

- High carbs on workout days
- Low carbs, high protein of off days

Whatever you do, don't go some crazy diet where you stop eating or lower to ridiculous amount of calories, your body will just start breaking down proteins in order to survive which will lower you metabolism.

Hope this helps