Quote (Wild @ Oct 10 2011 11:01pm)
dont have a lot of time to work out
do have a gym membership though
6'5" 268lbs
whats most effective way to spend 20-30mins in the gym
want to lose fat
want to get down to 185-205lbs range
i've already gotten diet plan from you before
had work out plan but stopped going to the gym
ready to go back to the gym but schedule is busier now so have less time to work out now
looking for 5 day workout plan
5 days at 30 minutes a day huh?
OK pure circuit training. Do all sets with maximum weight for 10-12 reps, and do each exercise for 3 sets WITHOUT stopping. That means do the first set with maximum weight for 10-12 reps, take about 10 seconds of rest, then do set #2 for 10-12 reps...take 10 more seconds and do set 3 UNTIL FAILURE - TOTAL FAILURE. Finally, take 1 minute between exercises.
Monday:
Bench Press
DB Flies
Incline DB presses
Cable Flies
Follow up with remaining time worth of cardio
Tuesday:
Lat Pulldowns
Cable Rows
Bent over BB Rows
T-Bar Rows
Follow up with remaining time worth of cardio
Wednesday:
Squats
Leg Extensions
Leg Curls
Standing Calf Raises
Follow up with remaining time worth of cardio
Thursday
Military Press
Front Raises
Lat Raises
Rear Pec Deck
Follow up with remaining time worth of cardio
Friday
Olympic Bar Curls
E-Z Bar Preacher Curls
Rope Pulldowns
DB Kickbacks
Follow up with remaining time worth of cardio