Help!

ExtremeLifting · August 20th, 2007, 08:53 PM

Alright well I got a new job and I start Monday. And it is right next to my gym so I am going to be going to the gym 5 days a week. And I am currently 245 at 5'11 and I want to get down to 230 or 215 would be nice or 220 and I want to get bigger arms/chest and all. Could any of you help me with a workout routine? Like for example Monday = Chest and arms/Stomach/Cardio Tuesday - Biceps and Tri's legs.... Something like that.

Thank you.

**Italianangel** · August 20th, 2007, 11:10 PM

What is your present workout and diet?
Linda

**wildstang** · August 20th, 2007, 11:42 PM

should adapt one of adonis's plans he has posted. do a search and if it seems like to much or not enough adapt it to your style. usually his workouts he has posted are quite efficient though.

ExtremeLifting · August 21st, 2007, 02:50 AM

Right now I just do upper body...I do chest and arms and shoulders on the same day...But I want to split them up. And I been trying to eat good As like I said I just got a new job I been cooking my last job and that really didn't help me.

**Italianangel** · August 21st, 2007, 02:11 PM

I would stick with large exercises for now, compound ones.
Day 1 Legs and Biceps
Day 2 Shoulders and Abs
Day 3 Back
Day 4 chest
Day 5 Triceps and Obliques
I would throw cardio in after your workout each day for 15-20 mins.
This is just one way, one idea, you can do a few -
Choice 2:
Day 1 Legs, Abs, Obliques
Day 2 Chest and Triceps (I like it like this, others say they do better with bis and chest day and tris on back day)
Day 3 Back and Biceps
Day 4 Shoulders and postural conditioning
Day 5 Core
Cardio can be done 3 days for longer or shorter over all days. Depends on how much fat you want to lose, if your only looking at chub fat to be lost, go with the 15-20 mins after each weight day or if you want, non on legs day and a day of cardio on its own on top of the 5 days........or you can do it day 5 for a longer time and no weights, with shorter sessions on weight days.
You can really play with it.
Linda

ExtremeLifting · August 21st, 2007, 04:06 PM

Thank you.

**number1point** · September 14th, 2007, 04:06 AM

i agree with italian angel...thats a nice plan...

you said your lookin to cut a lil tho but get bigger...

diet is the main thing...

get 1 gram of protein for every pound you way ATLEAST....keep carbs to a minimum...you need carbs dont get me wrong..but dont over do it...

do your cardio in the AM if possible..(if you work in the am..go before work) this is when you can burn the fat you slept on...eat right after that...high in protein and a decent amount of carbs...

my routine when i was startin off was kinda like this..

monday - legs/shoulders

SQUATS!!!!!!!!!!!!!!!!! squats are a must..its a full body power lift...this produces more natural gh in your body..and of course from that you grow!
leg press
knee extensions
wall sits
lunges...preferbly with an olympic bar...(centers weight on your core...also a full body lift...and an explosive lift...
DEADLIFT!!!!! ANOTHER POWER LIFT!

for shoulders..

military press...
lateral raises etc...

tuesday - chest and bis/abs(i agree with italian and his plan is great...for myself ..i have found with the weight i use to work my back like it should be worked..my bis are burnt when i go to isolate them..so i split it)

the work out is pretty straight forward...

for the bi's i get a great pump from the 21 method...

get a curl bar and go from your lowest point to your belly button seven times...
without stoppin go from the highest point of your curl down to your belly button seven times..
then do seven full curls....this is one complete set...do three...

wednesday- cardio....let muscles rest and hit it hard with the cardio...do around 45 minutes...

thursday - back and tris/abs

self explanitory with workout...

friday- i have a misc. day...do your forearms, calves and anything you didnt think you hit very hard...kinda of a light day...

saturday - cardio for around 45 minutes...

sunday - FOOTBALL WATCHING AND MUCH NEEDED REST...GRUB BUT KEEP IT CLEAN..

now this is just what works for me...your gains are 85 percent diet...so keep that in mind..

if i were you have one set goal....either gain mass or lose fat...then go to the other...then you can concentrate on one thing..for both choices need a diff diet...you can tone up while gettin bigger...but cant really cut...

i know i made this kinda long..sorry im goin on and on..but i hope this helps bro!!