Need Suggestions for a New Routine

[Godleeone]

I'm 28 years old, I weigh 242lbs, and I'm 6'3. I'd like to cut off about 20+ pounds but would like to know a more efficient way of doing this. I've been working out for over ten years, and this past year I hit a slump whereas I barely went to the gym at all. My usual workout consisted of an intense total body workout (i.e. chest 4 sets, back 4 sets each, arms 4 sets each, legs 4 sets each, and cardio 4-5 mile run). However, I don't feel as though this routine is very efficient. If anyone has any tips as to how I should approach my workout routine I would greatly appreciate it.

I almost thought about purchasing some gear to help get me started but, I'd like to do this the old fashion way.


Best,


Marc

[A010011000111]

well i could suggest a split routine just to spice it up a bit.... if you've been doing only total body workouts for ten years it will probably be exactly what you need.

warm up with 5 mins of cardio before each wkout.. follow order of suggested exercises because they are meant to work multi-joint mov't down to single joint mov't (this will blast biceps and triceps by the end of the workout)

wkout 1: Upper body, pushing group- Chest/shoulders, Triceps (db press/bench press, military/shoulder press, flyes, then skullcrushers, then 1 arm db tri press)

wkout 2: Lower body/abs- Leg press, then squat, then deadlift then core/pillar strength (planks, bicycles, 6 inches, etc)

wkout 3: Upper body pulling group- Back and biceps, ROWS!!!, lat pulldowns, supine close gripped pulldowns, then preacher curls and then one arm db curls

wkout 4: repeat wkout 2 (optional)

hard cardio on off days, and choose only one day a week that you dont exercise.

and please for the love of god no easy mac or ramen

[tbody66]

I will help you with a specific for you program, if you'd like, however I need more information, what weights are you currently using and what are your specific exercises, sets/reps/poundages. How many days a week are you available to lift, will you do cardio, will you change your diet? Can you post some pics, how serious are you to making this change in the quickest, safest and healthiest way?

[Godleeone]

I will help you with a specific for you program, if you'd like, however I need more information, what weights are you currently using and what are your specific exercises, sets/reps/poundages. How many days a week are you available to lift, will you do cardio, will you change your diet? Can you post some pics, how serious are you to making this change in the quickest, safest and healthiest way?

Right now I only run 4-5miles on the treadmill, then do crunches until failure. I used to do that plus flat, incline, and decline w/db 4 sets each. After that I'd do lat pull downs, rows, lower back(can't remember what you call the exercise), leg press, and squat. I can't remember the poundages because it has been so long. I'm available everyday, but would prefer to workout 5-6 days a week.

as far as diet goes I usually stick with chicken, and fish. I'd eat a salad every now and again. And if I were eating chicken I would usually have a protein shake along with it.

[Godleeone]

well i could suggest a split routine just to spice it up a bit.... if you've been doing only total body workouts for ten years it will probably be exactly what you need.

warm up with 5 mins of cardio before each wkout.. follow order of suggested exercises because they are meant to work multi-joint mov't down to single joint mov't (this will blast biceps and triceps by the end of the workout)

wkout 1: Upper body, pushing group- Chest/shoulders, Triceps (db press/bench press, military/shoulder press, flyes, then skullcrushers, then 1 arm db tri press)

wkout 2: Lower body/abs- Leg press, then squat, then deadlift then core/pillar strength (planks, bicycles, 6 inches, etc)

wkout 3: Upper body pulling group- Back and biceps, ROWS!!!, lat pulldowns, supine close gripped pulldowns, then preacher curls and then one arm db curls

wkout 4: repeat wkout 2 (optional)

hard cardio on off days, and choose only one day a week that you dont exercise.

and please for the love of god no easy mac or ramen

Excellent, I'll try this out today.

[tbody66]

Excellent, I'll try this out today.

Looks like you've got a place to start, keep us posted on how it goes!

[BigBuck6]

I use a 5/6-day that looks something like this:

Sun- Shoulders/Chest Light Day
Mon- Deadlifts and Back
Tues- Chest Heavy
Wed- Squats and Legs
Thurs- Shoulders Heavy
Fri- Biceps/Triceps (if i feel like going)

I change the days around from time to time but always allow at least a day rest between shoulders and chest, deadlifts and squats, and sub in an extra day of light work whenever I feel a certain bodypart needs some TLC. As far as volume, I play it by ear and make sure I am one step short of overtraining even if I need to do one less set or take out a day here or there altogether. My overall suggestion is to use heavy compound movements to put on mass early in your workouts and use a few isolation techniques later on as you fatigue.

[tbody66]

Godleeone, have you gone to the diet section and signed up for the AR remote trainer challange?

[Godleeone]

Godleeone, have you gone to the diet section and signed up for the AR remote trainer challange?

I haven't, but I will check it out. Thank you for all the tips. So far I have included them into my routine, and can definitely feel a difference. I keep this thread posted with updates as to how things are going.

[UberSteroids]

Damn man...are you my twin brother that I don't know about?

I'm 28 in Jan, 6'3 @ 251 Lbs

I have the same goal as you right now... to cut down good 25-30 Lbs after this bulker.

Let me know brotha.

I have a really nice workout and the diet plan ready just for that. If you need it... I can just send it over your way and I am pretty sure it will work wonders for you since we're pretty much identical in stats.

[tbody66]

looking forward to you keeping us posted her, until the contest, then will be happy to see what you do there.

[Godleeone]

Damn man...are you my twin brother that I don't know about?

I'm 28 in Jan, 6'3 @ 251 Lbs

I have the same goal as you right now... to cut down good 25-30 Lbs after this bulker.

Let me know brotha.

I have a really nice workout and the diet plan ready just for that. If you need it... I can just send it over your way and I am pretty sure it will work wonders for you since we're pretty much identical in stats.

dude, that would be great if you could send that to me