I AM 6'1 360 AND PLAIN AND SIMPLE FAT I AM VERY ATHLETIC AND PLAY SPORTS BUT I NEED TO GET INTO POLICE ACADEMY SHAPE I CANT RUN 1.5 MILES I GET TIRED QUICKLY. I ALWAYS PROGRESS QUICKLY WHEN I PUT MIND TO IT BUT I AM HAVE TROUBLE PUTTING TOGETHER A ROUTINE IS THERE A WEBSITE SOMEONE COULD RECCOMEND TO GIVE ME A 5 DAY WORK OUT ? I WANT TO LIFT AND DO HEAVY CARDIO
WHERE CAN I SET UP A PLAN I DONT KNOW MANY OF THE DIFERENT TYPES OF LIFTING. IT SEEMS TO BE THE GENERAL CONSENSUS THAT FREE WEGHTS ARE BETTER ANY HELP WOULD BE APPRECIATTED
NEW TO WORKING OUT
Moderators: Boss Man, cassiegose
-
JASONDECHERT
- STARTING OUT
- Posts: 12
- Joined: Wed Oct 31, 2007 2:40 pm
SHOULD I DO THIS POST?
Not in order
Biceps:
2 sets 10 each arm dumbell curls
2 sets 10 EZ bar curls
triceps: 2 sets 10 dumbell rows behind head
2 sets 10 dumbell extensions behind head
forearm:
2 sets 10 forearm turnovers
2 sets 10 reverse EZ bar curs
shoulders
2 sets 10 front plate raise
2 sets 10 arnold presses
2 sets 10 upright rows
traps
2 sets 10 dumbell shrugs
2 sets 10 barbel shrugs behind back
chest
3 sets 8 inclined bench press
3 sets 8 inclined dumbell flyers
3 sets 8 inclined dumbell rows
back
2 sets 10 barbell rows
2 sets 10 reverse grip dumbell rows
Lats
2 sets 10 each arm bent over rows (one knee on bench)
i dont know any others
legs:
cardio twice a week and calf exercise with weight
plus 4 sets 15 pushups and stomach crunches each night
Biceps:
2 sets 10 each arm dumbell curls
2 sets 10 EZ bar curls
triceps: 2 sets 10 dumbell rows behind head
2 sets 10 dumbell extensions behind head
forearm:
2 sets 10 forearm turnovers
2 sets 10 reverse EZ bar curs
shoulders
2 sets 10 front plate raise
2 sets 10 arnold presses
2 sets 10 upright rows
traps
2 sets 10 dumbell shrugs
2 sets 10 barbel shrugs behind back
chest
3 sets 8 inclined bench press
3 sets 8 inclined dumbell flyers
3 sets 8 inclined dumbell rows
back
2 sets 10 barbell rows
2 sets 10 reverse grip dumbell rows
Lats
2 sets 10 each arm bent over rows (one knee on bench)
i dont know any others
legs:
cardio twice a week and calf exercise with weight
plus 4 sets 15 pushups and stomach crunches each night
you must be the most athletic 360pder in the world then...
you'd be better off with a bodyweight program now...search Your Body Is A Barbell by Alwyn Cosgrove and Death By Bodyweight by Ian King and do either of them...don;t do extra stuff at night that isn't prescribed in the porogram that you do
clean your food up
you'd be better off with a bodyweight program now...search Your Body Is A Barbell by Alwyn Cosgrove and Death By Bodyweight by Ian King and do either of them...don;t do extra stuff at night that isn't prescribed in the porogram that you do
clean your food up
-
JASONDECHERT
- STARTING OUT
- Posts: 12
- Joined: Wed Oct 31, 2007 2:40 pm
