View Full Version : Can you help me with a basic workout plan?


riotmute
Sun, June 6th, 2004, 11:56 PM
basically, I am 19 years old and in decent shape. I am 5'11 and I weight 164. My goal this summer is to weight 150. However, I dont want to burn muscle along with the fat, so I need to add in a simple 3 day workout plan to go with my clean eating. I was thinking of something like...
Mon - Shoulders/Abs
Wed - Back/Chest
Fri - Legs/Abs
Along with cardio 3-4 times a week. My long term goal (6 months) is to get in better shape so that after I have lost the weight, and developed better training skills, I can bulk and gain more muscle. That would be ideal, just to have muscle and look cut.

Any advice you guys could give me on an initial plan, as far as working out 3 times a week and specific excercises would be appriciated. I know this must get asked 50 times a week, but I really need your help and everyone here seems so much farther down the line then me. Thanks

Zach

BeefKakBuk
Mon, June 7th, 2004, 01:01 AM
I don't really like that split. Generally in a 3 day split, espically for a beginner, your shoulders don't need that much sepcialized attention. I would suggest going either full body 3 times a week or with a push-pull-legs split. With the push-pull-legs split you can choose push and pull exercises that will hit the shoulders hard enough. This will allow you to build your routine around compound lifts which will be more inline with your goals.

mzmtg
Mon, June 7th, 2004, 08:42 AM
I dont know you, and I dont know what your goals are, so take this with a grain of salt:

If you're 5' 11" tall and weigh 164, you probably dont have all that much muscle to lose. IMO, 5' 11" and 150 pounds is just scrawny.

Shadow12
Mon, June 7th, 2004, 08:55 AM
A three day split is fine.

Personally I would try

Monday Chest and back
Wednesday biceps triceps and other accesory movements
Friday Legs

Do
(Monday)
Dumbell Bench press
Incline dumbell bench press
Dip(if you can)
Pull up or pull down
Low row

(Wednesday)
standing Barbell curls
standing alternating dumbell curls or preacher curls
close grip bench press
Shrugs
abs and back

(Friday)
Squat or deadlift
leg press
calves( I dont know what you will have access )

This is a very basic routine which should be feasable

Others can recommend other routines for you with different splits. You could even add a few accesory excersises to wednesday without much detriment to your energy levels. But be wise, very often less is more when it comes to excersises.