Wanna Help Me Create A Workout? - Topic

Lol easy- StrongPostHere/10

repeat this weekly

monday + thursday-
4 sets 8-12 reps of incline db press
3 sets 8-12 reps bench press
3 sets 8-12 reps incline flys
3 sets of max dips
3 sets 8-12 reps barbell curls
3 sets 8-12 reps preacher curls - 4th set drop the weight in half and push out another 8
Abs-
5 sets 5 reps hanging leg raises, hold weight between ur feet if needed
3 sets 10 reps weighted decline situps + 10 reps decline weighted oblique twists

Wednesday- OFF

tuesday + friday-
4 sets 8-12 reps shoulder press alternate with dumbells and barbell every week
3 sets 8-12 reps upright barbell rows supersetted with 8-12 reps lateral raises
3 sets 8-12 reps front raises
3 sets 8-12 reps lying rear delt raises
4 sets 8-12 reps pulldowns (behind head)
3 sets 8-12 reps close grip bench press
3 sets 8-12 reps skullcrushers
Abs-
4 sets 8-12 reps hanging leg raises
3 sets 25 reps decline weighted situps
3 sets 25 reps decline weighted oblique twists

pm if more info needed brah
modified this routine for you.

NumberOneSnake

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#34

Aug 15 2012 06:56pm

Quote (bogie160 @ Aug 15 2012 08:09pm)

Not at all, for people in decent shape I can see it being too low volume, but it's pretty easy to add Dips / Rows / Barbell Curls as desired and as you can handle it.

OP -> Do a full-body workout 3x a week, it doesn't matter which, just make sure it includes Squats, Pull-ups, and Bench (and I'd say the Press too). Add in a few arm exercises if you want and if you can handle it.

Do as much cardio as you can stand, hit the elliptical 5-6x a week and do it for an hour, you'll still need to diet, but it'll burn an extra 600-700 calories and give you some breathing room if you make some diet mistakes or need the occasional burger.

Figure out what you burn each day and eat 500 less than what you'd need to maintain. You have time and there's no need to rush it, if you cut too fast you won't make any strength gains and will end up wearing the emaciated look (not good).

elliptical 5-6x a week, 1 hr each time :O? That sounds like a shitload of elliptical

And I think the easier part of the workout plan has been made up,but its more like a weight thing.. trying to decide how much weight I should start off with

Ladsy

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#35

Aug 15 2012 07:08pm

Quote (Deathslaya16 @ Aug 16 2012 08:14am)

im drunk and do not want to do this

et3rnal

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#36

Aug 15 2012 07:11pm

Quote (Deathslaya16 @ Aug 15 2012 07:14pm)

im drunk and do not want to do this

:cheers:

bogie160

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#37

Aug 15 2012 07:27pm

Quote (Archmage @ Aug 15 2012 07:56pm)

elliptical 5-6x a week, 1 hr each time :O? That sounds like a shitload of elliptical

And I think the easier part of the workout plan has been made up,but its more like a weight thing.. trying to decide how much weight I should start off with

Cardio is honestly optional when it comes to losing weight, but the more of it you do the less of a sacrifice dieting becomes.

Just do a test-run to find good starting weight. Unless you know what weight you can lift comfortably, start with the bar and add 20 lbs each set until it becomes an effort to get 6-10 reps.

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