Need a Work Out Plan

[SecondBest]

can someone give me a good weekly workout plan. i have slacked off this year, and want to get back in shape. i need a good weekly workout plan. can some of you post some of your work out plans that i could go by to help me get on the right track.

 

[rjx]

Just look at some of the threads at top. I have posted what I think works great for me.

 

[evansss]

what are your goals, age, stats etc... we would need those to get a better idea of what you would need.


and i agree with rjx, check the stickies at the top of the training forum, look at the posts from iron addict, very informative.

 

[SecondBest]

Some of my stats are on the thread i posted about needing a diet plan. in diet section.

 

[SecondBest]

hello all,

ok here is my story. in 2005 i weighed 280 lbs and i was 5'10". throughout that year i loss alot of weight rapidly. in early 2006 i made it to 210 lbs and was on the right track, eating right and working out all the time. i was at my peak in April of 2006, is was 5'11" 195lbs bench pressing 330.

well now i have slacked off this year. i am 6'0" and about 215lbs (with extra skin) and i would like to be back in the 100s or 200 exact.




So some of your workout plans will greatly help me. plz help.

 

[Miss Muscle]

hello all,

ok here is my story. in 2005 i weighed 280 lbs and i was 5'10". throughout that year i loss alot of weight rapidly. in early 2006 i made it to 210 lbs and was on the right track, eating right and working out all the time. i was at my peak in April of 2006, is was 5'11" 195lbs bench pressing 330.

well now i have slacked off this year. i am 6'0" and about 215lbs (with extra skin) and i would like to be back in the 100s or 200 exact.




So some of your workout plans will greatly help me. plz help.

Here is what I am currently doing.....but I change up my plans every 6-8 weeks.

Sun.....Chest
Mon.....Legs
Tue.....OFF
Wed....Back
Thur....Bis/Tris
Fri......OFF
Sat.....Shoulders/Traps

I love this so far. I superset on bi/tris....legs.....and Chest. Back and Shoulders I don't.

Times it takes approx

chest....1 hour
legs.......1 hour 15 min
back.....50 min
bis/tris....1 hour 30
should/traps.....1 hour

Then just choose your desired exercises!

Remember to get upper/lower/middle when doing chest. With legs...quads, calves, hamstrings. Shoulders you want anterior, posterior and altsafd.

You probably won't need to spend quite as much time as I do....I stretch pretty intensely between exercises and prob rest and extra 30 seconds more than I need to.