I just found this forum and it seems the people around here are pretty cool and there is lots of information. Im 23 years old and have been working out for about 2-3 years but with no specific or expert routine. My height is 5'10" and my weight now is 185 lbs. About a year and half ago I used to weigh around 250 lbs., in other words a fat kid. I lost the wieght by changing my diet(could definitely still be better), running, and lifting weights. However, I need to step it up. My goals are to be healthy, to lose most of the excess body fat (maybe 160 lbs.), and gain more muscle. I was hoping you guys could help me out with my routine listed below with any suggestions.
Monday - Wednesday
1a. Bench Bench 4 sets of 10 reps with 170 lbs. (1 warmup set of 15 reps with 135 lbs.)
2a. Dumbbell Decline Bench Press 3 sets of 10 reps (1st set 25, 2nd set 30, 3rd set 35 lbs.)
3a. Shoulder Press - 3 sets of 12 reps with 50 lbs.
4a. Dumbbell Upright Row - 3 sets of 10 reps with 10 lbs. (dumbbells)
5a. Pullup 1 or as many as I can do
Run/Jog/Walk 1 to 1.5 miles
Tuesday - Thursday
1b. Curl - 4 sets of 10 reps with 50 lbs. (1 warmup set of 15 reps with 15 lbs.)
2b. Overhead Tricep Extension 3 sets of 10 reps with 25 lbs.
3b. Wrist Roller 3 of Extension and 3 of Curl with 10 lbs.
4b. Shoulder Shrug 3 sets of 20 with 35 lbs. dumbbells
5b. Pullup 1 or as many as I can do
Run/Jog/Walk 1 to 1.5 miles
I know the leg and ab exercises are not there but I dont know of any effective or good exercises. If you also know of any good articles, links, or books worth checking out I would appreciate any recommendations.
I appreciate any help you guys/girls could give and if this is the wrong section for this thread, mods please move it.
Also in addition to pullups....you may want to add some rowing movement and deadlifts.
As for how to do them, check this link
^ What he said.
Weight: Not Big Enough
Take things as they are. Punch when you have to punch. Kick when you have to kick. Bruce Lee
I appreciate the responses and the link. Does anybody see anything wrong with my routine? Any other advice, suggestions, and tips would be very appreciated.
Deadman28, i dont see why you included the weight, if you have those numbers set in stone and they do not change from week to week, then you are not progressing. AND progessing with correct form is all that you should care about.
As you already mentioned you dont have any leg/ab work, and you need some.
I would worry about over working those sholders doing chest/shoulder with only one day rest.
Why not try something like this:
Mon: Legs/Abs (Squat)
Tues: Chest/Tri/Shoulder (Bench press of some sort (DB perfered)
Thur: Back/Bi (DL)
You will notice i did not go into details on these, as you should change the secondary exercises up regularly. However, the primarys are noted in () after each day
Current Cycle: Cut
ATF Squat: 350lbs|315X2
DB Bench: 120|105X4
you could do the WWB 1 routine. its a great starting point and i have herd it works well.