I'm literally just starting out lifting all I do is 4x12 Concentration Curls , 4x12 Dumbbell Bench Press , 4x12 the tricep thing behind your neck, 4x12 laying on a bench you bring both dumbbells towards your chest forgot what its called, and leg raises for my abs. Basically what I want is strength and a decent looking body. I'm into MMA and soccer so I don't want to be really built. . Just PM me so we can talk about it thanks
I have dumbbells varying from 5-50 pds , a bench , and an elliptical at home. I'd like to do some workouts at home and some at the gym. I used to be 170 pounds of mostly fat, and I spent at least 8 months doing nothing but half hour - an hour of elliptical per day , I'm a lot skinnier now , but I still have a gut and small manboobs.
Basically I need a whole in-depth work out plan I that I can do 3-5 times a week that works everything. I used to be 170 pounds of mostly fat, and I spent at least 8 months doing nothing but half hour - an hour of elliptical per day , I'm a lot skinnier now , but I still have a gut and small manboobs I'd defiantly like to get rid of this too so I need cardio in there too. Obviously this is a lot to ask , but if someone makes me a great one I will consider donating FG I also need a meal plan , I basically need the whole shabang because I'm really into this.
* Age - 16
* Goals - Get to about a steady 170, with around 10-15% BF
* Height/Weight - 6'1 150 pds
* How much weight you are comfortable lifting with basic exercises for each group. Also include how many reps of that weight.
* Shoulders- Military Press or Dumbbell Press
* Chest- # Push-ups, or bench press I do 4x12 35lbs on each dumbell
* Legs- Leg Press.
* Arms- Bicep curls 4x12 20lbs
* Back- # Pull-ups, or Lat Pulldown
* Triceps- # Dips, or Tricep Pulldown
This post was edited by dirTyMan on May 19 2010 07:32pm