Workout routine........?

Good workout routine for muscle definition?

• I have been currently going to the gym now for about 4 months and work out about 4 times a week. Sometimes ill go in and get a good hour workout in and others ill spend a good 3 to 4 hours there. I'm 6'1 and around 180 pounds ( Male) . I'm not overweight or out of shape, when i flex i have an okay 4 pack. I eat fairly healthy and not too much junk food and ETC. I've noticed that i have gained some strength for when i first started working out, but i want more definition and nice lean mass packed on. When i go to workout , i just wander around from machine to machine and don't really count the times i rep out. Here is a basic of my workout routine : Bicep curls with 30-35 4 to 5 reps 10 counts. Bench 45 plates + 10 plates 3 reps 8-10 counts. Triceps rope pull down 85 5 reps 10 times . Sitting dumbbell curl 60 max out 2 times. I do abs and cardio on the side but its the same day i do muscle workouts. I really just go from machine to machine and try it out because i don't have any guidance. Does anyone know a good muscle gaining and definition routine ? Im pretty dedicated & i think once i have a good routine that i will stick to it as long as i feel like ive had a good workout in. Best answer gets 10 points.

• Answer:

  Here is your first mistake: You don't have a plan. Going from machine to machine without having a plan in mind is quite stupid because you waste a lot of time trying to figure out what to do next. Second mistake: You spend over an hour at the gym. If you are at the gym for more than 30-60 minutes before you are out of breath and sore, then you are doing nothing but wasting your time. Third mistake: You are not counting reps or sets (Reps: How many times you do the exercise in a row, Sets: how many sets of reps you do). How to you expect to know how much you have improved after a while. Last mistake: Looks like you don't have a clear goal in mind. Do you want to build strength or endurance? Bulk up or tone? How fast do you want to do it? Workout out without knowing why you do it is pointless. Always have a clear and SPECIFIC goal in mind. Now that you know what you are doing wrong, lets make a routine for you. If you want to tone muscles then you want to use a lighter weight but doing lots of reps and sets. Ideally you want to do 2-3 sets of 8-12 reps. If you are doing more than 12 reps without problem, seek for a heavier weight. If you want to build strength then you use a heavier weight while doing less reps and sets. Ideally you want to do 3-6 reps with 2 sets. Again, if you can do more than 6 reps without problems, use a heavier weight. Remember to work from biggest muscles to smallest. So for upper body you would go from pectorals,to latisimus dorsi, to triceps to biceps. For lower body you would go from quadriceps, to gluteus maximus, to hamstrings to gastronimeus. (You can google these muscles if you are not familiar with them) To maximize your time at the gym cobine cardio with weight training. In between each one of those exercises do some kind of cardio such as jumping jacks, high knees or something like that. So now you can go and create a workout routine according to the goal you need to think about.