Hi Guys, I need a beginner weight resistance programme. I read all about the body for life and although I like it, I dont have that much amount of time to spend in a gym. I can squeeze 1 hr a day, four days a week, thus a 3 day split, with only 1 day for cardio.

What programme should I use? Could I use the Bfl and tweak it a bit?
for e.g Mon chest and triceps....3 different exercies for chest with 3 sets of 12/10/8 reps per set and same routine applies to the triceps...etc.

Btw I am 26 years old, weigh 161 pounds/ a little more than 5/9 tall, not quite 5/10 though:) estimated body fat 18/20%. Frame the medium built, opposite of a V-shape, do not have a big belly, not skinny either, but sadly I can see some love handles of late.:nono:

Any suggestions very much appreciated:claphigh:

Hi Guys, I need a beginner weight resistance programme. I read all about the body for life and although I like it, I dont have that much amount of time to spend in a gym. I can squeeze 1 hr a day, four days a week, thus a 3 day split, with only 1 day for cardio.

What programme should I use? Could I use the Bfl and tweak it a bit?

Why tweak? A BLF lifting workout should take about 45 minutes. That fits your time requirements.

i think he wants something else because he says " four days a week" and bfl recommends 6 days of exercise.

you could just do the bfl weightlifting and then one day of cardio... or maybe a push/pull/legs split .

you have a lot of options. also, you can add some cardio after a weightlifting session depending on your goals.

hope others can chime in and help... i'm still new to all of this stuff.:cool:

Any suggestions very much appreciated:claphigh:
I list two 3-day splits in my fat loss guide (see my sig), the one that I used when I started out and the one I use now.
Just go to section 3.

Hi Guys, I need a beginner weight resistance programme. I read all about the body for life and although I like it, I dont have that much amount of time to spend in a gym. I can squeeze 1 hr a day, four days a week, thus a 3 day split, with only 1 day for cardio.
You have time for a tweaked BFL program...

M: Upper Body
T: Cardio
W: OFF
T: Lower Body
F: Cardio
S: Off
S: Off

That's just one of about a million examples. :) I wouldn't enjoy that routine/split, but it may work for you.

http://www.exrx.net/Lists/WorkoutMenu.html

Another resource.

I am 26 years old, weigh 161 pounds/ a little more than 5/9 tall, not quite 5/10 though:) estimated body fat 18/20%. Frame the medium built, opposite of a V-shape, do not have a big belly, not skinny either, but sadly I can see some love handles of late.:nono:

Any suggestions very much appreciated:claphigh:

Look at this book (http://www.amazon.com/gp/product/1594860009/qid=1142459674/sr=2-1/ref=pd_bbs_b_2_1/002-1869543-9111240?s=books&v=glance&n=283155) in your bookstore then come back here and buy it at john's amazon store and help support this site. The book will be worthwhile no matter what plan you choose with its info and instructions on exercises and diet. I think it is the most effective and efficient program for 80% of both sexes and all ages. Plus I get a $10 commission on all sold.:D

BFL is another way to try to get to goals, along with max-ot. I push having a program that is a spelled out program and justifications in writing not just a list of exercises.:tucool:

If time is an issue fullbody routines are the best option, in my NOT so humble opinion. :D

Chad Waterbury, HST, HIT, Bill Starrs routines etc