adam17
08-07-2001, 12:39 AM
hello to anyone reading this
i am 17 yrs old-6'2-195 pounds
i do not have time to go to a gym with work and summer readin projects,plus i do not drive a car yet, but i have several pieces of exercise equipment i often use.
i was wondering if anyone could give me a weekly plan of exercises i could do to lose the stomach,maintain my upper body mass,and lose the extra fat on my legs and upper arms.
the equipment i own:
set of dumbells ranging from 20 to 45 pounds
curling bar with plenty of free weights
abslide
treadmill
weight bench with an extra part that works the legs
please include exact time,reps,sets, and different workouts for each day of the week.
thank you very much for any help that you can give
i am 17 yrs old-6'2-195 pounds
i do not have time to go to a gym with work and summer readin projects,plus i do not drive a car yet, but i have several pieces of exercise equipment i often use.
i was wondering if anyone could give me a weekly plan of exercises i could do to lose the stomach,maintain my upper body mass,and lose the extra fat on my legs and upper arms.
the equipment i own:
set of dumbells ranging from 20 to 45 pounds
curling bar with plenty of free weights
abslide
treadmill
weight bench with an extra part that works the legs
please include exact time,reps,sets, and different workouts for each day of the week.
thank you very much for any help that you can give
Sponsor
TTP
08-07-2001, 12:15 PM
Well when people like dieting down it is best to stick with the same reps and sets to make sure there strength stay the same.. Now you mentioned you want to maintain your upper body mass and lose the extra fat.. That is possible..
Here is a split that I like:
Monday- Chest Tricep Abs
Tuesday- Quads Hams
Wednesday- Off
Thursday- Shoulders Traps
Friday- Calves Abs Forearms
All reps I write down must be done to failure ..
CHEST-
Bench Press- 1x12 1x8 1x5-6... This means increase the weight on every set. This is known as pyramiding works great on chest...
Incline dummbell press- 3x6-10 reps.. Grab a weight that you can do for a minimum of 6 reps and a maximum of 10 reps..
TRICEPS- Close Grip Bench press- 3x6-8reps..Grip the bench with a close grip about 5 inches apart..
Skull Crushers- 3*6-8 reps.. lie down with a barbell and hold it at your forehead. This movement is an extention.. Just extend it but make sure the barbell comes past the head to get a full strech..
Kickbacks- 6-10 reps..I'm sure you know what these are..
ABS- Crunches- 2*20 reps use weight for more resistance..
**************************************** **********
HAMS/QUADS
Squat- Pyramid this also.. 1x12 1x8 1x5-6
Deadlift 3x6-8
Leg Extention 3x8-10
Hamstring curl 3x8-12
**************************************** **********
SHOULDERS
Dumbbell Press pyramid.. 1x12 1x8 1x6-8
Laterall Raise 3x8-10
Rear delts raises- 2x12
TRAPS
Dumbell/Barbell (which ever can hold more weight) Shrugs.. 3x6-8
Upright rows 3x6-8
**************************************** **********
CALVES
Try them on stairs with dumbells on shoulders
to controversial for the reps but try pyramiding them..
1x15 1x12 1x8-10 1x6-8
ABS
See above
FOREARMS
Wrist curl 3x12 (make sure you let the dumbbell roll to fingertips then curl it in
Wrist extention(opposite of the curl) 3*10
Try this routine out and see how it feels..
Here is a split that I like:
Monday- Chest Tricep Abs
Tuesday- Quads Hams
Wednesday- Off
Thursday- Shoulders Traps
Friday- Calves Abs Forearms
All reps I write down must be done to failure ..
CHEST-
Bench Press- 1x12 1x8 1x5-6... This means increase the weight on every set. This is known as pyramiding works great on chest...
Incline dummbell press- 3x6-10 reps.. Grab a weight that you can do for a minimum of 6 reps and a maximum of 10 reps..
TRICEPS- Close Grip Bench press- 3x6-8reps..Grip the bench with a close grip about 5 inches apart..
Skull Crushers- 3*6-8 reps.. lie down with a barbell and hold it at your forehead. This movement is an extention.. Just extend it but make sure the barbell comes past the head to get a full strech..
Kickbacks- 6-10 reps..I'm sure you know what these are..
ABS- Crunches- 2*20 reps use weight for more resistance..
**************************************** **********
HAMS/QUADS
Squat- Pyramid this also.. 1x12 1x8 1x5-6
Deadlift 3x6-8
Leg Extention 3x8-10
Hamstring curl 3x8-12
**************************************** **********
SHOULDERS
Dumbbell Press pyramid.. 1x12 1x8 1x6-8
Laterall Raise 3x8-10
Rear delts raises- 2x12
TRAPS
Dumbell/Barbell (which ever can hold more weight) Shrugs.. 3x6-8
Upright rows 3x6-8
**************************************** **********
CALVES
Try them on stairs with dumbells on shoulders
to controversial for the reps but try pyramiding them..
1x15 1x12 1x8-10 1x6-8
ABS
See above
FOREARMS
Wrist curl 3x12 (make sure you let the dumbbell roll to fingertips then curl it in
Wrist extention(opposite of the curl) 3*10
Try this routine out and see how it feels..
adam17
08-07-2001, 02:33 PM
ttl thank you very much i will try to use your advice and let you know how it feels and if its working--just to mention-i was 203 lbs 3 weeks ago and i am down to 192. i do not eat after 7 at nite, i do atleast one kinda aerobic workout a day(swimming, basketball, walking on my treadmill),and i have been drinking plenty of water.the weight lost has leveled off as of recently but maybe if i keep this up and try what TTL was sayin i could look much better by my senior trip to the bahamas next year.thanx again
TTP
08-07-2001, 02:42 PM
That's a good accomplishment for the weight loss. You obviously know what you are doing. Try the routine out and see how it feels...
adam17
01-22-2002, 11:05 PM
how many minutes a day should i be doing with these exercises?? i am done in like 25 minutes
Rick31384
01-23-2002, 01:32 AM
lol you replied after 5 monthes...but it takes me a lot longer then 25 minutes to do my workout...I do the advanced routine on this site though...it works pretty good...plus I lift while at school too so I do a little more then whats on there...it takes me a lot longer then 25 minutes though...maybe your just fast and im slow but I lift about 3 hours on Monday, Wednesday and Friday
Naxis
01-23-2002, 01:50 PM
3 hours per session? Holy cripes... 30 min to 1.5 hours lifting is average. 30 minutes if you are short on time or lifting very heavy, and 1.5 hours of you're going low weight/high rep. Somewhere in between is good for an average daily routine. 3 hours sounds excessive to me... if you deplete energy too much at the tail of the workout, you will comprimise form, risk injury and really not be doing any good for the muscles you are trying to work. - Just a thought.
Naxis
Naxis
Rick31384
01-23-2002, 07:01 PM
actully its more around 2 hours but sometimes I do do a little more...but its different muscle groups of course...like say on chest day I might do a little more and work on deadlift...cuz my legs suck...but I lift at school and at home so its not all at once...I like to do my normal routine at home later at night but at school sometimes I cant...I also usually take small 1-3 minute breaks between postions and sometimes reps if it is really wearing me out...so a lot of the time is really just resting between reps...but I do everything on the advanced routine and then a little more at school during the day