5'10"
205 pounds
used to lift ALOT but during this winter i put a little weight on, mainly i just want to lose weight as fast as possible and build a little muscle (previous max bench was 230...nowhere close to that now)
Monday
Focus on chest and back*
100 ab sit ups on that ab roller thingy
30 min stationary bike (average read out would prolly be around 300-400 calories burned...more if im not exhausted)
*
3 sets of 10 bench press, increasing weight each set
3 sets of 10 inclined bench press, increasing weight each set
3 sets of 10 declined bench press, increasing weight each set
3 sets of 10 Flys, barbells, set weight (starting out at 20 each hand)
3 sets of 10 pulldown rows, machine, set weight
3 sets of 10 pulldown rows behind the head, machine, set weight
3 sets of 10 sitting upright rows, machine, set weight
3 sets of 10 bent over rows, barbells, set weight
Tuesday
Focus on arms and shoulders*
100 ab sit ups on that ab roller thing-a-ma-gig
30 min stationary bike
*
3 sets of 10 military press, bench press machine, increasing weight each set
3 sets of 10 shoulder shrugs, barbells, set weight
3 sets of 10 curls, barbells, set weight
3 sets of 10 reverse curls, barbells, set weight
3 sets of 10 tricep lifts, barbells, set weight (my favorite work out)
theres another 2 things i do but i dont know the name
Wednesday
focus on legs/touch up*
100 ab sit ups on that ab roller thing-a-ma-gig
30 min stationary bike
*
3 sets of 10 calf rasies, barbells, set weight
3 sets as much as i can do of my other leg work outs
3 sets of 10 curls, barbells, set weight
Thrusday
see monday
Friday
see tuesday
Saturday
30 min stationary bike
much abs as i can do
Sunday
see saturday
(note: sat/sun doesnt usually happen bcuz i am recovering from fri/sat night )
i dont think i forgot anything...but any critizism would be much appreciated!