heavypieces
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At age 23 I hit the gym for the first time and in 8 months I was in pretty good shape. Well off to school, got my degrees, the girl, the job the kid and bang here I am, 6'4" and weighing in at 270 lbs. The arms and legs are in pretty good shape considering but the gut is bad. So I got a gym membership last week and it feels good. Now the routine includes light cardo for 25 min on incline bike--I'm not going to give myself a heart attack in the first week. Also I know enough to go light on the weights. My routine is as follows
Day 1. Back and Biceps
4 sets 10 reps each
Back
cable pull downs
incline cable rows
decline cable rows
bent over barbell rows
Biceps (lots of different exercises) for example
barbell curls
Incline Angled Dumbbell Curls
seated preacher curls (cable)
decline dumbbell curls
Day 2. Chest and triceps
bench press
fly machine
decline dumbbell press
dumbell pullovers
incline press
nose busters
close grip bench press
rope pushdowns
single reverse arm extensions using cables
day 3 legs and shoulders
squats
hack squat machine
leg extension machine
leg press machine
seated Two Arm Dumbbell Raises Over Head
One Arm Front Deltoid Dumbbell Raises
Standing Low Cable Deltoid Raises
Reverse Incline Dumbbell Flyes
Day 4 calf and hamsting
Seated Single Leg Calf Raises
Leg Press Machine Calf Press
One Leg Lying Curls
Barbell Deadlifts
I'm going to sub HIIT for my cardio staring next week. I need advice on diet and supplements. Any advice is appreciated.
Thanks
Heavypieces
Day 1. Back and Biceps
4 sets 10 reps each
Back
cable pull downs
incline cable rows
decline cable rows
bent over barbell rows
Biceps (lots of different exercises) for example
barbell curls
Incline Angled Dumbbell Curls
seated preacher curls (cable)
decline dumbbell curls
Day 2. Chest and triceps
bench press
fly machine
decline dumbbell press
dumbell pullovers
incline press
nose busters
close grip bench press
rope pushdowns
single reverse arm extensions using cables
day 3 legs and shoulders
squats
hack squat machine
leg extension machine
leg press machine
seated Two Arm Dumbbell Raises Over Head
One Arm Front Deltoid Dumbbell Raises
Standing Low Cable Deltoid Raises
Reverse Incline Dumbbell Flyes
Day 4 calf and hamsting
Seated Single Leg Calf Raises
Leg Press Machine Calf Press
One Leg Lying Curls
Barbell Deadlifts
I'm going to sub HIIT for my cardio staring next week. I need advice on diet and supplements. Any advice is appreciated.
Thanks
Heavypieces