Please check out lifting routine...
I'm 24 years old 6' 215 with a little gut that I'm trying to lose. I plan on lifting 4 days a week and doing cardio 5 days a week. I'm just coming back from a 3 year layoff. You can see my diet here:
http://forums.steroid.com/diet-nutrition/117662-final-revised-cutting-diet.html
Here is my lifting plan I plan on doing, I will do this for 6 weeks and than change it up.
Day 1 Mon.
1. Flat Dumbell Press
2. Incline dumbell press
3. Decline dumbell press
4. Flat dumbell flys
5. Incline dumbell flys
6. Decline dumbell flys
7. Tricep pushdowns (v-bar)
8. Tricep pushdowns (underhand)
9. Dumbell Kickbacks
Day 2 Tues.
1. Squats
2. Leg extensions
3. Deads
4. Leg curls
5. Dumbell lunges
6. Standing calve raises
7. Hyperextensions
8. Ab cable crunches
9. Dumbell side bends
Weds OFF
Day 3 Thurs.
1. Rotator cuff exercises
2. Seated bent over reverse flys
3. Standing side lat raises
4. Dumbell shoulder press
5. Barbell shrugs
6. Upright rows (close grip)
7. 4 way neck machine
Day 4 Fri.
1. Seated cable rows
2. Lat pull down wide grip
3. Lat pull down underhand close grip
4. Serratus pulldowns
5. Seated Dumbell curls
6. Reverse preacher curls
7. Reverse forearm curls
8. Forearm curls
Sat and Sun OFF
Also, as far as sets and reps I don't know yet what I'm gonna do. As you can see here, I have some questions:
http://forums.steroid.com/showthread...16#post1203116
I plan on starting monday. Any help would be appreciated.