help.......workout regimen needed

[t3project]

ok here goes. i lifted all through school and never saw any results with our programs. granted i did get stronger but i never gained any size. i've been out of school for about 4 years and havent lifted since. basically what i am trying to do is loose my gut and become physically appealing to myself mainly (but of course chicks too). i started back lifting last week and have been doing light sets/high reps to back into the swing of things.

i was wondering if anyone would be willing ot become sort of my internet personal trainer to help me with workouts and advice. i am looking for great workout to help turn this fat i have back into muscle. i have a great frame i think for doing this. if anyone can help pls let me know of if you have a good workout for routine for someone like me it would be appreciated.

 

[house1]

hey bro, your diet is the biggest factor in losing fat bro--

what are your present stats--

 

[t3project]

6'0ft 220lbs - 36in waist. i wouldnt say i am fat but i am definately not skinny more of a beer belly type thing going on although i dont drink beer. gimme a sec and i will throw up a humiliating pic.

 

[t3project]

here is the pic...it skinda blurry because of the light but you get the idea:

 

[house1]

a good diet and cardio will be a must--

monday - chest /bi's

flat or incline bench-- 5x5 -- start with a weight that is pretty easy the first week then go up by 5 lbs each week thereafter-
dumbell incline press--3x10
dips --3x10
flyes--3x10

standing barbell curls -- 3 x 10
dumbell curls -- 3x10
hammers -- 3x10

tuesday -- back/traps

deadlifts -- 5 x5 --
pullups -- 3 sets of what you can do for right now-- your goal is to do 3 sets of 10 so work towards that goal once that gets easy add weight
pulldowns reverse grip -- 3x10
bent over barbell rows i like these reverse grip -- 3 x 10
one arm dumbell rows -- 3 x10

barbell power shrugs - 5 x 10

wednesday -- rest

thursday -- shoulders/triceps

military press -- 5 x5
dumbell press -- 2 x 10
side laterals -- 3 x 10
bent over laterals or reverse pec deck -- 4 x10

close grip bench -- 3 x10
nose breakers -- 3 x10
push downs -- 3 x10

friday -- legs--

go on a treadmill set it at its highest angle not speed but angle-- put it on a slow speed and walk on it backwards-- it will put the blood were it needs to be -- do this for 5 minutes--

squats-- 5 x5
leg press-- 3 x10
hack squats - 2 x10

sldl -- 3 x 10
curls-- 3 x 10

calves --
-- standing calve raise -- 3x 15
-- sitting calve raise -- 2 x15

sat -- sun -- rest

now you need to get cardio atleast 3 times aweek in there at 30 minutes -- you could either do it on your off days or fit it in after your workouts--

 

[t3project]

thanks, i appreciate that......looks like i will be starting it on monday. as for my diet, at the moment i have all kinds of fruit and fruit juice, lots of chicken and tuna. i think i eat red meant about 1 time a week or so. does that sound ok?

 

[house1]

jump on the diet forum bro-- start asking questions--

 

[jackcity10]

heres anothe ridea for a split u can look at:

monday-legs
tuesday-bi's and back
wednesday-chest, shoulders, and triceps
thursday-legs
friday-bi's and back
saterday-chest,shoulder, and triceps.
wed. and sat. are your hard days, monday n thurs provide a nice rest, and if you think about alot of your back excercises, they incorperate biceps too, so its good to have those 2 on the same day.

 

[hornedfrogs07]

a good diet and cardio will be a must--

monday - chest /bi's

flat or incline bench-- 5x5 -- start with a weight that is pretty easy the first week then go up by 5 lbs each week thereafter-
dumbell incline press--3x10
dips --3x10
flyes--3x10

standing barbell curls -- 3 x 10
dumbell curls -- 3x10
hammers -- 3x10

tuesday -- back/traps

deadlifts -- 5 x5 --
pullups -- 3 sets of what you can do for right now-- your goal is to do 3 sets of 10 so work towards that goal once that gets easy add weight
pulldowns reverse grip -- 3x10
bent over barbell rows i like these reverse grip -- 3 x 10
one arm dumbell rows -- 3 x10

barbell power shrugs - 5 x 10

wednesday -- rest

thursday -- shoulders/triceps

military press -- 5 x5
dumbell press -- 2 x 10
side laterals -- 3 x 10
bent over laterals or reverse pec deck -- 4 x10

close grip bench -- 3 x10
nose breakers -- 3 x10
push downs -- 3 x10

friday -- legs--

go on a treadmill set it at its highest angle not speed but angle-- put it on a slow speed and walk on it backwards-- it will put the blood were it needs to be -- do this for 5 minutes--

squats-- 5 x5
leg press-- 3 x10
hack squats - 2 x10

sldl -- 3 x 10
curls-- 3 x 10

calves --
-- standing calve raise -- 3x 15
-- sitting calve raise -- 2 x15

sat -- sun -- rest

now you need to get cardio atleast 3 times aweek in there at 30 minutes -- you could either do it on your off days or fit it in after your workouts--

Dangit House, you beat me to it.