Whats up everyone. A friend and I recently joined a gym. Our goal is to cut fat, get skinny but be somewhat defined/toned.Ive lost ~85 pounds over the last year with diet and cardio, but no weights, and now am finding myself to be skinny-fat, so I wanna get shaped up a little while still lowering my bf%.

We spent about two hours in the gym last week late at night checking out all the machines. Anyway, I came up with this full body workout for us to do, 3x a week on Monday/Wed/Fri. What do you think? Also, I think this is in the right order of body parts you should work out, am I correct?

Legs
Leg Extension 3x10
Seated Leg Curl 3x10
Horizontal Calf 3x10

Back
Lat Pulldown 3x10
Seated Row 3x10

Shoulders
Shoulder Press 3x10
Shoulder Shrugs 3x10

Chest
Chest Press 3x10
Pectoral Fly 3x10
Bench Press 3x10

Biceps
Arm Curl 3x10
dumbbell Curls 3x10

Triceps
Tricep Extensions 3x10
(Going to add maybe 1 or 2 triceps dumbbell exercises here once I learn them..)

Abs
Crunches 100x2

Cardio
Either:
Stationary bike 30 minutes (160 bpm)
or
Walking on inclined treadmill 30 minutes (170 bpm)


What do you think? Add some, remove some? We've done this twice already... the thing is, I haven't felt really sore the day after, which I think i'm supposed to? Maybe I need to up the weight im using.

Whats up everyone. A friend and I recently joined a gym. Our goal is to cut fat, get skinny but be somewhat defined/toned.Ive lost ~85 pounds over the last year with diet and cardio, but no weights, and now am finding myself to be skinny-fat, so I wanna get shaped up a little while still lowering my bf%.

We spent about two hours in the gym last week late at night checking out all the machines. Anyway, I came up with this full body workout for us to do, 3x a week on Monday/Wed/Fri. What do you think? Also, I think this is in the right order of body parts you should work out, am I correct?

What do you think? Add some, remove some? We've done this twice already... the thing is, I haven't felt really sore the day after, which I think i'm supposed to? Maybe I need to up the weight im using.

38 sets is too much. I would cut sets to one per exercise or reduce exercise. try to get 12 exercises with one set per exercise With what you have, you will be there nearly 3 hours at least. Don't you have a life? Use heavy weights, 8-12 reps per set. Your order looks good. You probably can find better exercises on some. But see how the first two weeks go with less sets.

I push HIT (http://forums.johnstonefitness.com/showthread.php?t=11048), but you do need to cut volume down. You will overtrain fast on your proposed workout if you use decent weights.

Great weight loss! It could have been better, if you worked out with weights during it. Now catch up.:bb:

Way too much volume dude. You would get bored in about a week.

Try this... All excersises do 2 sets of 15 reps. with 30 seconds rest between sets. Check your form before going heavier.

Squats
Deads
Walking Lunges
Bent over rows
Shoulder Press or alternative
Barbell Bench or alternative
* If you feel like *
Curls
Tricep Extentions

personally i wouldn't be doing the last 2 excerises, i don't think they are required. IMHO!.

So that Mon/Wed/Fri and do your cardio on Tuesday and Thursday.

Hope that helps a bit.

Wonderful job buddy. You've done what I did in the past and you're at the same area it seems too. I lost a lot of weight but don't have any strength or muscle.

It seems you're making the same mistakes that I did as well that the posters here pointed out to me. Doing too many little exercises and not considering the combo exercises like Adamh707 is talking of.

I was shown this link a short while ago http://forum.bodybuilding.com/showthread.php?t=998224

Just a week ago I started slowly doing the combination exercises that they are speaking of. GO SLOW at first and focus on form and keep the weight damn light. It will take a few weeks probably before you get the hang of it I'm sure. I'm still just starting. I can say that I already feel a different. I do mix in a couple machines to hit areas that I know are quite weak on my body (tricep extensions I always do just because I had no strength at ALL there)

I highly recommend looking at the link above. Do not think for a second that the small number of exercises isn't enough. I thought that as well, and you can always add a couple. Start with the advice like Adamh707 is giving and take it slow and careful. You've made it through losing that much weight, and you'll handle this next step even easier I'm sure.

GOOD luck and congrats!:claphigh:

Break that up in to three days instead of going 3 days of the same thing each week... I do a shit load and continue to see fantastic gains. My last deadlift max jumped 40 lbs, my last bench max jumped 20 lbs and my last squat max went 30 lbs, all in around a month and a half... however, if you have a look in my photo journal, ive got quite a variety spread across 6 days, as oppose to the same thing everyday. And certainly add squat and deadlift or at the very least squat...

Whats up everyone. A friend and I recently joined a gym. Our goal is to cut fat, get skinny but be somewhat defined/toned.Ive lost ~85 pounds over the last year with diet and cardio, but no weights, and now am finding myself to be skinny-fat, so I wanna get shaped up a little while still lowering my bf%.

We spent about two hours in the gym last week late at night checking out all the machines. Anyway, I came up with this full body workout for us to do, 3x a week on Monday/Wed/Fri. What do you think? Also, I think this is in the right order of body parts you should work out, am I correct?

Legs
Leg Extension 3x10
Seated Leg Curl 3x10
Horizontal Calf 3x10

Back
Lat Pulldown 3x10
Seated Row 3x10

Shoulders
Shoulder Press 3x10
Shoulder Shrugs 3x10

Chest
Chest Press 3x10
Pectoral Fly 3x10
Bench Press 3x10

Biceps
Arm Curl 3x10
dumbbell Curls 3x10

Triceps
Tricep Extensions 3x10
(Going to add maybe 1 or 2 triceps dumbbell exercises here once I learn them..)

Abs
Crunches 100x2

Cardio
Either:
Stationary bike 30 minutes (160 bpm)
or
Walking on inclined treadmill 30 minutes (170 bpm)


What do you think? Add some, remove some? We've done this twice already... the thing is, I haven't felt really sore the day after, which I think i'm supposed to? Maybe I need to up the weight im using.

As others have said, that is a lot of volume. You don't have to directly work every muscle group in a full body/total body workout. For example, this may be simple but a Dip, Squat and Chin-ups can be considered a total body workout and that's only 3 exercises.

I think the first thing you can do is get rid of some isolation exercises in there. For example, instead of doing all those leg exercises, you could take all of them out and replace it with a squat, deadlift, or it's variations. Do this for all your body parts.

Also, you do not have to work shoulders every day. I remember when I first started full body workouts, I trained the shoulders every session. I realized they don't recover very fast. That may be just me but really, they get worked in compound horizontal push exercises such as the bench press.

It's not that isolation movements are bad, I think there are a bit excess of them in there.

If you got $20 pickup the new rules of lifting by Alywn Cosgrove on johns amazon site or check out Big Boy Basics or ABBH on t-nation.com

Break that up in to three days instead of going 3 days of the same thing each week... I do a shit load and continue to see fantastic gains. My last deadlift max jumped 40 lbs, my last bench max jumped 20 lbs and my last squat max went 30 lbs, all in around a month and a half... however, if you have a look in my photo journal, ive got quite a variety spread across 6 days, as oppose to the same thing everyday. And certainly add squat and deadlift or at the very least squat...


I think a 3 day split at this stage is a bit premature. At the beginning of any routine, it's common to see substantial begginer gains. To take advantage of this, a full body session 3 days away will probably help you reach your goals of bf% decrease and lean mass growth if yur diet is good. The three sessions don't have to be the same excersises, just keep track of what you do and periodically go back to them to record strength gains or losses, but keep at working everything. At least for 6 weeks.

What is your experience with weights, age chumpy ?

I think a 3 day split at this stage is a bit premature. At the beginning of any routine, it's common to see substantial begginer gains. To take advantage of this, a full body session 3 days away will probably help you reach your goals of bf% decrease and lean mass growth if yur diet is good. The three sessions don't have to be the same excersises, just keep track of what you do and periodically go back to them to record strength gains or losses, but keep at working everything. At least for 6 weeks.


What would be the problem with a three day split? I'd saying going balls to the wall with a program like that 3 days a week, the same thing each day, like they're planning would be a little premature. If I was unclear, I'm saying take that entire list of exercises and break it up to form their 3 day a week routine. As beginners its also likely that without the proper conditioning of their muscles, they will become injured, develop bad form, or cheat on their lifts... There isn't some countdown that starts when you pick your first weight where you can't make gains after a certain amount of time. Beginner or not, Hard Work = Gains.