work out tips wanted

[Kinjo]

I was trying to optimized my workout time, so here goes. I'm asking for
any advice.

I used to do this, I did it for like 5 months until recently

worked out 4 to 5 times a week. monday to friday. sometimes I would skip
friday but only a bit of abs on saturday and sundays.

I used to start with a stretch then on the eplisicle or tread mill for 5
to 10 minutes as a warm up.

then I would bench, then leg extentions, then shoulders/back with wide
bar pull downs, then leg curls, then row pulls, then calve lifts, then
usually, biceps.
after biceps I would do another 10-15mins of cardio on the eplisicle or
treadmill, altho I anything past 8 mins on the treadmill these days hurts
my back, I'm flat footed. then back and do some more biceps.

I know this is wrong to do because I didnt let my muscles rest so I've
changed my routine now.

Now, I've changed my routine.

everyday I start with 10 mins of cardio on the eplisicle machine, then
stretch for about 15 mins, then

Monday, all Chest workout, Bench, flat, incline, decline, cable pulls.

Tuesdays, all legs, squats, leg extentions, leg curls, calve lifts, leg
press.

Wednesday, back/shoulders, Row pulls with wide bar, over head pull downs
with wide bar, Row pulls with close bar.

Thrusdays, Biceps,

Fridays, Triceps

I do abs inbetween rest and at the end sometimes.

I do all of that after the stretch then I would do another 15 mins of
cardio.

now the questions is this.

I heard that its good to stretch before and AFTER the workout. is this
true?
does the two sessions of cardio help? or should I take it down to one
session and make it longer?

and i'm thinking of changing my thursdays to duplicate my Monday routine
and make friday, triceps and biceps or maybe put biceps in with my leg
routine,

Should I stretch before I do my first sessions of eplisicle? or after I
do the warms ups on the eplisicle/treadmill?

any advice would be nice.

oh I guess I should give a little detail about me.

i'm oriental,
age 26
height 5'4"
weight, 152 lbs
objective is to loose the gut and gain some mass, but not too much,

right now the circumference of my belly is 90cm untucked and 84 tucked in
and flexed.

I would like it to be 84cms all the time is my main goal and a bit of
definition on the abs, but overall fitness is more important to me.

thanx

[Steve Freides]

Results matter, nothing else does. If you want to lose weight (and it
sounds like you need to do that), then you must eat less as the first
thing. Any combination of exercise that makes you happy will suffice at
this point. The general recommendation is to do what's hardest and/or
what you want to do best first and continue on from there. Since cardio
doesn't require a lot of focus, do your weights first and do your cardio
after. If a brief bit of cardio first makes you feel better, that's OK,
but do a good 20-30 minutes afterwards or on off days.

I would always save abs for the end because you want them strong during
the rest of your workout.

-S-

[Steve Freides]

Asked and answered on news:alt.sport.weightlifting.

-S-

[John C.]

>I heard that its good to stretch before and AFTER the workout. is this
>true?

Yes, the deeper stretch is when your body is the warmest.>does the two sessions

[John C.]

>does the two sessions of cardio help? or should I take it down to one

Studies have shown that you can achieve the same benefit from several shorter
cardio. workouts as with one long workout.

>and i'm thinking of changing my thursdays to duplicate my Monday routine

You currently have a problem with back on Wed. and bicep on Thurs. You could
switch bicep and tricep days and be fine.

John