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[Eternityc0de]

im wondering if this is any good.. you can say im mainly trying to focus on upper body..

Monday - arms (biceps, triceps, forearms), abs, 20mins cardio
Tuesday - chest, abs, 20mins cardio
Wednesday - back, abs, 20mins cardio
Thursday - shoulders, abs, 20mins cardio
Friday - arms again (biceps, triceps, forearms), abs, 20mins cardio
Sat and Sun - rest

I have set a goal to lose around 15-20 pounds in the next 12 weeks.. any suggestions on how i can do that? also im not sure if i shall have a protein diet or a carbs diet..?

Any help with the adjusting of my workout plan and diet is glady appreciated . Thanks alot

[swanso5]

you won't lose any wt unless yuo do legs, it's as simple as that...they're the biggest muscles in the body

i would have you do 3 x full body workouts a week with 1 sprinting session and 1 other interval training day for starters

for foodnbaiscally have 3 meals of fruit and protein than 3 meAls of prtien and salad/veg with healthy fats spread throughout weach meal also

[Boss Man]

Workout routine bites fella.

Even if you chose to stick with that kind of structure, here's the faults with it.

Don't start the week with Arms, it should be done on Wednesday.

You're also working Arms twice a week, but Legs never, and other muscles once. It's too hit and miss.

I'd go with Swansos idea right now if I were you. I could possibly point other things out regards your training, like I have done, but depending on the exercises, sets, reps and rep speed, and workout duration, I could be touching an Icebergs tip, and so far I've seen enough not to want to mess both our heads up, ironing out what I think could be several, flaws and kinks.

[Eternityc0de]

thanks, ill try it out and see the difference