I need advice, I'm 220 Pounds, 6'1..
More fat than anything, mediocre strength in my arms(haven't ever really worked on em, i've always just used my weight for strength..)

Mainly, i'm lookin for a medium intensity workout to do for mornings and whenever i get time (this can include running, pushups, situps, crunches, etc. etc.)

Paying fg for advice, I need exact advice (i.e 25x pushups, 25x situps, rest, blah blah blah) and explain if you don't think i understand

1000000x pushups
1000000x situps
1000000000000000000000000000000x squats
1000000000000000000000000000000xdeadlifts
1000000000000000000000000000000xbenchpress
1000000000000000xbent over rows
1000000000000000xchinups
1000000000000000xpullups
1000000000000000xoverhead press

give fg nao

well it all depends on what your goals are. Are you trying to lose weight/gain muscle? just gain muscle? just lose weight? There is no 'all around workout' you have to build a workout plan to fit exactly what you are trying to accomplish. And remember, a good diet stacked with a good workout plan works wonders.. again, the diet depends on what your goals are. If you are a little more specific, someone can probably help push you in the right direction.

I want to gain muscle, but keep it toned. I don't wanna be all beefy with no definition, ya know?
As for the diet, money's tight atm, so with that said, make the suggestions poor-friendly

hahaha .. this

Do Dumbbell bench. upper dumbbell bench. upper and regular flys. lower bench.

each 3 sets of 8

Run a mile 1st @ 6 mph then get up to 7 mph in like 2 weeks.

do curls and tricep pulldown on the pully and curls with dumbells

do situps and theres a good work out

then alternate from lifting with 1 mile run... to a cardio workout... ie :run , stairs and bike. then have a day with light cardio just like a mile and a half run

take a 1 day break and on the light running you can do back and legs then nexxt day is a break.

eat heathly and don't drink soda or hollow calories... you should be losing weight with this workout. EAT GOOD CARBS AND SUCH.


I would appreciate a donation. by doing this i've lost over 50 pounds in a year.

You have tricep pushdown machines at your house? And flat/incline bench and sufficient weight dumbells? Read the first post, he only is using bodyweight/low dbs if even that.

can you do chin ups/pull ups? if not i'd work on that ha

Do Interval training, treadmill, elliptical or running outside whatever you like.
30 minutes is more than enough, if on the treadmill pick a speed that is hard for you to do for 1 minute, say it's 8 mph than once that minute is up lower the speed to a light jog or brisk walking speed for that minute and so on. 8>4, 8>4 for speed just like that.

Body weight exercises, push ups, body weight squats, chin ups (if you have or can get a bar), crunches and other ab work.

Another thing you can try is Insanity, great cardio program and it comes with a nice diet plan so you can lean out, very convenient cause you can do it in a small space.

And diet is key when slimming down, keep it simple of course

Good luck