Back Into Shape

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

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Back Into Shape

Postby djnito » Wed Jan 25, 2012 2:54 am

So I am currently 22, about 5'9" and I weigh about 220. My first question would be what would be an ideal weight for me at my age? I am currently trying to lose weight and my belly and man boobies I currently have haha. I want to get lean but build muscle at the same time. I have no idea on what type of a workout I should be doing. I go over to my friend's house who is a personal trainner for a gym but whenever I am at his house it is on random days and he has specific trainnings for each day and I feel like I am getting no where not being able to get to his house everyday. I am just looking for a full body workout that I can perform. The equipment I currently have at my house is two dumbbells with interchangeable weights, and a weight bench with weights.

Thanks for the Help in advance.
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Re: Back Into Shape

Postby Boss Man » Wed Jan 25, 2012 9:26 pm

Basic total body stuff 3 times a week.

This sort of routine might work.

Squats, 2 sets 10 reps.

Lunges, 2 sets 10 reps.

Deadlifts, 2 sets 10 reps.

Dumbell Bench Press, 2 sets 10 reps.

Bent over Dumbell Rows, 2 sets 10 reps.

Dumbell Shrugs, 2 sets 10 reps.

Planks 30 seconds.

You would do this every other day, 3 times a week for around 4-6 weeks, to adjust to the biomechanics of weightlifting.

Go as light as possible on everything to start with, but on big muscle groups double what you use, as you'll be able to take that little bit more on bigger muscles.

Let us know how you get on yeah :).
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Re: Back Into Shape

Postby djnito » Sun Jan 29, 2012 1:26 am

thanks man
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