Hey Folks!

[nerin]

It has been a long time since i've been on this board and you people had once helped me to lose 40 lbs. Without your help i wouldn't have been able to shed of those 40 lbs! I was 18 when i lost it and during that time, i only did cardio for about 45 mins everyday and went on a strict diet with 100 pushups everyday. During that period, many of you folks have told me to lift weights simultaneously while doing cardio but i neglected and i'm 20 yrs old now with flabby stomach due to the weight loss. I maintained my weight throughout these 2 years but now i would like to start weight lifting to tone up the flab and also i would like to continue with the cardio simultaneously. The Problem is, there's a gym nearby and its a small basic gym with different sets of dumbbells and lat pull down machine, and other two machines for chest and triceps etc. There's also treadmill and elliptical. Can you folks once again be so kind to guide me on how and where should i start as far as lifting goes.

Thanks tons, and this board and you people are truly the best!

By the way, im 5'11 male and 180 pounds---Thanks!

[Lady C]

Take a gander at these
3-Day Split
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Workout day vs nonWorkout day

Hi Nerin,

Great to read your post and good knowing that this forum has helped you.

Start your training journal in our Online Journal forum as many others here have done. You'll get great feedback from everyone and you'll have a great archive of your continuing fitness transformation.

[LiftGirl]

A simple weightlifting plan that I follow myself is (c'mon everyone who knows me knows what's coming):

3 times a week full body:
DL, squat, row, bench, OHP.

[westside24]

Originally Posted by LiftGirl

A simple weightlifting plan that I follow myself is
3 times a week full body:
DL, squat, row, bench, OHP.

That is very interesting to know about you liftgirl, we're glad you could share that with us.

No seriously tho, Do you ever throw in any kind of Iso's just to mix it up a little, or just to hit any spots you may feel are weak? just wondering...

[LiftGirl]

Originally Posted by westside24

No seriously tho, Do you ever throw in any kind of Iso's just to mix it up a little, or just to hit any spots you may feel are weak? just wondering...

Truthfully, no, not really. This workout takes me about 40 minutes followed by 20 minutes of cardio, not including a 2 min warm-up and 2 min cool-down, then about 5 mins of stretching, which is enough work for one night.

[westside24]

yea I agree, 40 minutes is enough... how many sets n reps do you do typically?

[LiftGirl]

Usually 2 sets of 6-8 reps for each exercise. I tried doing three sets, but I just found it too exhausting, though I may try it again at some point in the future.

[westside24]

Originally Posted by LiftGirl

Usually 2 sets of 6-8 reps for each exercise. I tried doing three sets, but I just found it too exhausting, though I may try it again at some point in the future.

Im scratching my head at how it takes you 40 minutes to do 10 sets? are you one of those talkers? haha the socialable person who talks and gets distracted easily (like me)

[nerin]

Thanks alot for the help guys! I just wanted to post up my routine and wanted your input so that i can better myself at it!

Monday: Chest (Using Dumbbells)
Incline Bench (4 sets of 15)
Flat Bench (4 sets of 15)
Dumbbell Flyes (4 sets of 15)
Pushups (100)

Tuesday: Shoulders

Thursday: Biceps and Triceps

Wednesday: Back

Friday: Cardio

Saturday: Cardio

Sunday: Rest day

I have an idea of doing chest exercises with dumbbells but i need help with the exercises for shoulders, biceps triceps and back. If you could provide me with the best exercises for those muscle areas and how many sets and reps, it would be great.

Thanks tons!

[Lady C]

Don't forget the legs
Squats, lunges, Straight-leg deadlifts, calf raises all can be done using dumbbells as well as barbell.

[westside24]

that is alot of chest work buddy. I would do chest n back together, since they compliment each other. I would do 3 sets at most for all of those exercises, but considering you wanna do 100 pushups on top of that all, I would do 2 sets only dude, honestly... In order for your chest to get bigger, you need a bigger wider thicker back!

I would do 2 sets inclines6-8reps, 2 sets flats6-8reps, 2 sets flys6-8reps, and maybe 3 sets of pushups..of however many you can get each set... and I would do them on a decline with feet elevated, it will focus more on the upper portion and the triceps.

Then I would go onto back starting with 2sets DB Pullovers, 3sets Pullups, 3sets of some type of Row, and 1maybe 2 sets of Pulldowns.

It dont have to be exactly that way, just trying to give you a good general idea...although thats how I do it, but you can just try exactly that, and decide next week that you will tweak it the way you want, or do something completely diff, or dont change it at all.

Also, You really, really should do at least deadlifts and squats to add to overall strength. you wont be a hardcore mofo if you dont do them... I am not kidding, they give more back and core strength, on top of really strong legs.

[LiftGirl]

Originally Posted by westside24

Im scratching my head at how it takes you 40 minutes to do 10 sets? are you one of those talkers? haha the socialable person who talks and gets distracted easily (like me)

Well, there's also a short warm up, consisting of 1 set each of 10 bw squats and pushups, then three sets of two chinups (two at a time is all I can do right now)

Remember I use all free weights, and loading and unloading the plates takes time. I rest between sets until I feel ready to go again. 40 minutes is only 4 minutes a set to load/unload plates, rest between sets, and do the sets, plus that doesn't count my warmup.

Yes, I do talk. If there's someone cool to talk to, it'll take me even longer

[nerin]

Originally Posted by westside24

that is alot of chest work buddy. I would do chest n back together, since they compliment each other. I would do 3 sets at most for all of those exercises, but considering you wanna do 100 pushups on top of that all, I would do 2 sets only dude, honestly... In order for your chest to get bigger, you need a bigger wider thicker back!

I would do 2 sets inclines6-8reps, 2 sets flats6-8reps, 2 sets flys6-8reps, and maybe 3 sets of pushups..of however many you can get each set... and I would do them on a decline with feet elevated, it will focus more on the upper portion and the triceps.

Then I would go onto back starting with 2sets DB Pullovers, 3sets Pullups, 3sets of some type of Row, and 1maybe 2 sets of Pulldowns.

It dont have to be exactly that way, just trying to give you a good general idea...although thats how I do it, but you can just try exactly that, and decide next week that you will tweak it the way you want, or do something completely diff, or dont change it at all.

Also, You really, really should do at least deadlifts and squats to add to overall strength. you wont be a hardcore mofo if you dont do them... I am not kidding, they give more back and core strength, on top of really strong legs.

Westside,your awesome! Well i'll try what you suggested and if there's any input you would like to add about biceps/triceps and shoulder workouts, that would be great. I'm planning on doing only cardio for 3 days and the other 3 days i would like to do, chest & Back for day 1...shoulders day 2 and biceps/triceps day 3? What's your opinion on this?

[LiftGirl]

Originally Posted by nerin

Westside,your awesome! Well i'll try what you suggested and if there's any input you would like to add about biceps/triceps and shoulder workouts, that would be great. I'm planning on doing only cardio for 3 days and the other 3 days i would like to do, chest & Back for day 1...shoulders day 2 and biceps/triceps day 3? What's your opinion on this?

You really, really need to do legs, seriously. That's what everyone is going to tell you.