ticus56
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well for starters im 6'1'' 270 lbs 19yrs. I spent time in the gym from the age of 14 to 18 i was a offensive lineman in highschool and 1 year of dII before dropping out and doing pretty much nothing.
Now im back in the gym looking to get into better shape.
This is my general workout routine for a week which i have been on for 2 weeks and put together myself off of some reasources online.
Monday
Chest
bench press 5x10
incline 4x8
decline 4x8
pec dec 4x8
cable flys 4x10
Back
Lat pull down 4x8
bent over barbell rows 4x8
seated rows 4x8
one arm cable rows 4x8
Tuesday
5 min cardio
3 diff workout from other days at 30 reps a piece
5 min cardio
3 "lifts"
5 min cardio
3 "lifts"
5 min cardio
3 "lifts"
5 min cardio
Wednesday
Bicep
Cable curls 4x8
preacher curls 4x8
bicep curls 4x8
one arm cable curl 4x8
incline dumbell curls 4x8
Tricep
rope extentions 4x8
skullcrushers 4x8
overhead cable extentions 4x8
close grip bench 4x6
push downs 4x8
Thursday is a repeat of Tuesday
Friday
Shoulders
Military Press 4x10
upright rows 4x8
lat raises 4x8
Front raises 4x8
Shrugs 4x10
Legs
Squat 4x8
Calf raises 5x10
leg extentions 4x8
leg curls 4x8
leg press 4x8
And on saturday i normally try to go for a jog. And rest on sundays.
The only supp im taking due to my wieght and wanting to burn fat is superpump 250 for the energy to do my workout.
My diet is generally this in one day.
breakfast
1 cup cottage cheese /w 1/2 cup fresh pinnaple
3/4 cup of oats
lunch
2 cups of salad
1/2 cup baby spinach
1 packet of tuna
1/4 cup of roasted sunflower seeds
a shot of italian dressing for flavor.
dinner
8 oz. baked chicken breast /w random spice added.
or oz. baked salmon
1 1/2 cup steamed veggies
For snacks i tend to try to jus eat unsalted nuts or fruit maybe 1-2 snacks a day. i also take a multi from walmart.
Im looking for any comments tips or advice. ive read quite a few posts and id really appreaciate more specific comments for my body type and goals (which are to jus burn fat right now then focus on muscle building.)
thanks
Now im back in the gym looking to get into better shape.
This is my general workout routine for a week which i have been on for 2 weeks and put together myself off of some reasources online.
Monday
Chest
bench press 5x10
incline 4x8
decline 4x8
pec dec 4x8
cable flys 4x10
Back
Lat pull down 4x8
bent over barbell rows 4x8
seated rows 4x8
one arm cable rows 4x8
Tuesday
5 min cardio
3 diff workout from other days at 30 reps a piece
5 min cardio
3 "lifts"
5 min cardio
3 "lifts"
5 min cardio
3 "lifts"
5 min cardio
Wednesday
Bicep
Cable curls 4x8
preacher curls 4x8
bicep curls 4x8
one arm cable curl 4x8
incline dumbell curls 4x8
Tricep
rope extentions 4x8
skullcrushers 4x8
overhead cable extentions 4x8
close grip bench 4x6
push downs 4x8
Thursday is a repeat of Tuesday
Friday
Shoulders
Military Press 4x10
upright rows 4x8
lat raises 4x8
Front raises 4x8
Shrugs 4x10
Legs
Squat 4x8
Calf raises 5x10
leg extentions 4x8
leg curls 4x8
leg press 4x8
And on saturday i normally try to go for a jog. And rest on sundays.
The only supp im taking due to my wieght and wanting to burn fat is superpump 250 for the energy to do my workout.
My diet is generally this in one day.
breakfast
1 cup cottage cheese /w 1/2 cup fresh pinnaple
3/4 cup of oats
lunch
2 cups of salad
1/2 cup baby spinach
1 packet of tuna
1/4 cup of roasted sunflower seeds
a shot of italian dressing for flavor.
dinner
8 oz. baked chicken breast /w random spice added.
or oz. baked salmon
1 1/2 cup steamed veggies
For snacks i tend to try to jus eat unsalted nuts or fruit maybe 1-2 snacks a day. i also take a multi from walmart.
Im looking for any comments tips or advice. ive read quite a few posts and id really appreaciate more specific comments for my body type and goals (which are to jus burn fat right now then focus on muscle building.)
thanks