Hopefully this is the correct forum, I apologize in advance if it is not... I'm not a hardcore bodybuilder like most of you all here but I'm trying.
I work out in my living room and am trying to loose a lot of weight. So far I'm down 25lbs and I'd like to drop another 30-50lbs. Easy at first but I seem to have run into a wall.
So here's my routine, this takes between 40 and 50 minutes and I'm trying to do this 6x per week. I've only got 1 week of this under my belt but I plan on keeping it going.
Monday and Thursday, 8 sets of the following which takes about 35-40 minutes:
8x bicep curls with 25lb dumbell
8x tricep extension with 25lb dumbell
8x curls with 35lb bar (half the sets with a reverse grip)
8x skull crusher with 35lb bar
Tuesday and Friday, 8 sets of the following which takes about 35-40 minutes:
8x military presses with 25lb dumbell
8x upright row with 25lb dumbell
8x shoulder shrugs
8x arnold presses
8x lateral raises
Wednesday and Saturday, 8 sets of the following which takes about 35-40 minutes:
8x laying on the floor flys with 15lb dumbell
8x laying on the floor presses with 25lb dumbell
8x bent over row with 35l bar
8x one arm row with 25lb dumbell
Also I do this after every workout, 2 sets which takes about 15 minutes:
20x left side crunches
20x right side crunches
20x regular crunches
20 seconds plank
20x leg raises
I'm almost to the point to where I can manage the 25lb dumbell for all of the sets, I think some 35lb dumbells are coming up in the next couple of weeks. Also I need to figure out a way to work in some squats and lunges, I'm getting there :-)
Last edited by otto; 06-22-2008 at 01:42 AM.
Yes, I know... I've been thinking of a way to integrate it.
I think instead of doing stomach after every routine I'll to stomach MWF and get a squat/lunge/calf raise routine together and do that TuThS.
way too much arms and shoulders. Theres no need to spend so much time on all those small muscles.
Squats and Deadlifts will burn more calories if your goal is to lose weight. Just do compound exercises and skip all the isolation stuff.
Heres a sample routine:
Squats 5 x 5
Rows 5 x 5
Bench Press 5 x 5
Deadlifts 5 x 5
Pull-ups 5 x 5
Dips 5 x 5
(='.'=) This is Bunny. Copy and paste bunny
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