Work out Advise

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

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TheNewf
STARTING OUT
Posts: 3
Joined: Wed Aug 20, 2008 12:50 pm

Work out Advise

Post by TheNewf »

Hi,

I am doing this routine and wanted to see what advise I can get. goal is to lose 20-30lbs (am at 270lbs now). But more importantly to get Toned.

(every exercise 3 sets)

Monday - Chest
(first) Cardio - Jogging - 35min
Barbell Bench Press - 95lbs - 8 reps/set
Incline Bench Dumbbell Press -2x30lbs - 8reps/set
Flat Bench Dumbbell Flyes - 2x10lbs - 13reps/set

Tuesday - Back
(first) Cardio - Jogging - 35min
Wide Grip Pulldowns - 60lbs - 12 reps/set
Single Arm Dumbbell Rows - 40lbs - 12 reps/set
Seated Cable Rows - 100lbs - 12 reps/set
Machine Rows - 60lbs - 12 reps/set
Dumbbell Shrugs - 2x40lbs - 14 reps/set

Wednesday - Leg/Abs
(first) Cardio - Jogging - 35min
Seated Calf Raises - 90lbs - 15 reps/set
Parallel Bar Abdominal Knee Raises - 270lbs - 10 reps/set
Leg Presses - 270lbs - 15 reps/set
Leg Extensions - 100lbs - 15 reps/set
Abdominal Crunch Machine - 110lbs - 10reps/set

Thursday - Shoulders
(first) Cardio - Jogging - 35min
One Arm Front Cable Raises - 5lbs - 12 reps/set
Machine Deltoid Military Presses - 35lbs - 10 reps/set
Seated Dumbbell Deltoid Presses - 30lbs - 11 reps/set
Standing Low Cable Deltoid Raises - 10lbs - 12 reps/set
Seated Side Lateral Deltoid Raises - 50lbs - 11 reps/set

Friday - Arms
(first) Cardio - Jogging - 35min
Hammer Curls - 2x30lbs - 12 reps/set
Dumbbell Curls - 2x30lbs - 12 reps/set
Standing Cable Curls - 60lbs - 11 reps/set
Rope Pushdowns - 60lbs - 11 reps/set
EZ Bar Preacher Curls - 45lbs - 10 reps/set
Single Arm Dumbbell Extensions - 20lbs - 10 reps/set

Saturday - Off
--anything outside walking

Sunday - Off
--anything outside walking


I was also wondering how important is it to take Multi-Vitamins? Does it acutally help?

Thanks
swanso5
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Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

bodypart splits are shit for fat loss and not much better for muscle gain really...you need a full body plan x 3 a week woth high intensity cardio on 3 other days...it's also important not to take 2 days off in a row from intensive exercise...i don't even class walking as exercise really...do wts before cardio...how much wt do you expect to lose doing 5pd shoulder raises really????

program - waterbury method by cahd waterbury

eating - go to diet section and read "read before posting...
TheNewf
STARTING OUT
Posts: 3
Joined: Wed Aug 20, 2008 12:50 pm

Post by TheNewf »

Thanks for your input. And I will read up on the waterbury method. And I am cutting down on Carb intake as well as watching everything I eat.

As for the 5pd Shroulder Raises... I can't do anymore weight. I can do as much as 25 but only 3 - 5 before shoulder pains too much to do any more. I figured doing 3x12 at 5pd is better then just 3-5 at 25pd.

I could be wrong thou?
swanso5
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Location: melbourne, australia

Post by swanso5 »

you get bigger by lifting heavier don't you?? i'm not a pro (well actually i am) but i think that's how it goes
TheNewf
STARTING OUT
Posts: 3
Joined: Wed Aug 20, 2008 12:50 pm

Post by TheNewf »

Swanso that would be the reason why I am asking for advise, since I am assuming you are a pro and can help me a lot better then the trainers at gym. (not overly impressed with them)

I have tried what you suggested btw about lifting more weight. It hurt like let the first day after doing it and I wasn't able to do only a few reps. But I was surprised that the next week I was able to push out an extra 2 reps. Am very much looking forward to next weeks shoulder day.

Thanks for pointing out your topic in the diet section, It was AWSOME. I have been following that strictly just protein, veg and salad 5 meals a day. I have lost 6 lbs since the end of august.
swanso5
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Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

don't cut carbs too drastically, they do fuel your workouts after all
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