Here is my routine for a typical week. Please look it over and let me know what you think. FYI, my goal is to burn fat and maintain my lean mass and not necessarily to build. Also keep in mind that I've only been doing this for about a month. THX!


Monday

Morning:

Chest - Incline Barbell Press - 15 reps @45 lbs
" " @ 47.5 lbs
" " @ 50 lbs
" " @ 52.5 lbs

Triceps - Close Grip Push-Downs - 15 reps @ 20 lbs
" " @ 22.5 lbs
" " @ 25 lbs
" " @ 27.5 lbs
Abs - Floor Crunches - 5 sets of 50

Afternoon:

20 Minutes of cardio - brisk walk


Tuesday

Morning:

Back - Wide Grip Pull-Downs - 15 reps @ 30 lbs
" " @ 35 lbs
" " @ 40 lbs
" " @ 45 lbs

Biceps - Hammer Curls - 15 reps @ 7.5 lbs (I know, I'm weak!)
" " @ 10 lbs
" " @ 12.5 lbs
" " @ 15 lbs

Lats - Floor Crunches - 5 sets of 25, each side

Afternoon:

20 Minutes of cardio - brisk walk


Wednesday

Morning:

Abs - Floor Crunches - 5 sets of 50

Afternoon:

20 Minutes of cardio - brisk walk


Thursday

Morning:

Quads - Leg Extensions - 15 reps @ 20 lbs (both legs)
" " @ 25 lbs
" " @ 30 lbs
" " @ 35 lbs

(My cousin, who is a paramedic, says he doesn't recommend squats, unless you use a machine, because they don't isolate the muscle and they put too much strain on the lower back. What are your thoughts on that?)

Hamstrings - Leg Curls - 15 reps @ 10 lbs (both legs)
" " @ 15 lbs
" " @ 20 lbs
" " @ 25 lbs

Lats - Floor Crunches - 5 sets of 25, each side

Afternoon:

20 Minutes of cardio - brisk walk


Friday

Morning:

Shoulders - Seated Dumbbell Press - 15 reps @ 7.5 lbs
" " @ 10 lbs
" " @ 12.5 lbs
" " @ 15 lbs
(note - if I try to lift more, I have severe joint pain in the shoulder - rotator cuff?)

Calf - Angled calf raises W/ barbell - 15 reps @ 45 lbs
" " @ 50 lbs
" " @ 55 lbs
" " @ 60 lbs

Abs - Floor Crunches - 5 sets of 50

Afternoon:

20 Minutes of cardio - brisk walk


Saturday

Morning:

Lats - Floor Crunches - 5 sets of 25, each side

Afternoon:

20 Minutes of cardio - brisk walk

Sunday

NOTHING!