need help on workout

Which workout routine or program is best for your fitness goal? Post your programs here!

Moderators: cassiegose, Boss Man

Post Reply
bama_fan
STARTING OUT
Posts: 1
Joined: Tue Oct 25, 2011 10:19 am

need help on workout

Post by bama_fan »

I'm 46, 5ft 11in and weight 235. 46in chest, 36 in waist, 16 in biceps. Do to a foot injury in January exercise has been limited, torn plantar fascia. I gained about 15 pounds that I really didn't need. goal is to get to 200 pounds and be fit. I worked out a lot in younger days, mostly strength stuff for sports. Now I'd like to turn back time and be strong and fit again. I've cleaned diet up and have lost 20 pounds already. Here's what I've been doing. I feel I may have hit a wall, strength is better but weight loss has slowed way down. Any help is appreciated.

M-W-F Upper Body 3-4 sets 8-10 reps each Once a week I work in dumbbells in similar exercises.
Bench
Incline Bench
Peck Deck
DB Reverse Fly
Military Press
Seated Row
Lat Pull Down
Triceps Extensions
DB Bicep Curls

T-F Lower Body 4-5 sets 10-15 reps
Light Squats
Leg Press
Leg Curls
Leg Extensions

I do cardio on the treadmill each day 3.5mph for 30 minutes
User avatar
Boss Man
SITE ADMIN
Posts: 15457
Joined: Sat Nov 25, 2006 3:27 pm

Re: need help on workout

Post by Boss Man »

I think you're over doing it a bit.

I'd limit cardio to 3-4 times a week and don't do the weight training 5 days straight, split it.

So do something like this.

Monday. Upper Body

Tuesday. Lower body

Wednesday. Upper Body

Thursday. Day off

Friday. Lower Body

Saturday. Upper Body

Sunday. Day off

Thne insert the cardio where necessary. You could add 3 sessions of treadmill after the Upper body days, becasue then you're not doing those back to back and you're not doing treadmill work after Leg work either.
Post Reply