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Routine

Discussion in 'Introductions & Advice For Beginners' started by Thenew985, Oct 10, 2017.

  1. Thenew985

    Thenew985 New Member

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    Newbie here I'm 31 5'8 200lbs wanting to lose body fat and gain muscle. I'm having issues finding a good routine I'm needing something to fit every other week due to my work schedule. I have a bowflex treadclimber and some free weights. Any suggestions would be appreciated.
     
  2. macdiver

    macdiver Well-Known Member

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    First welcome.

    What type of free weights? Dumbbells, Olympic bar, etc? Do you have a bench? Squat rack?

    There are some really good programs depending on your equipment.

    Most hotels have dumbbells and a bench that you can use while traveling if that is why you are considering every other week. It will be better to try and do something that week to help build consistency which is the real key to fitness.
     
  3. Thenew985

    Thenew985 New Member

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    I have dumbbells and a bench but that's it.
     
  4. macdiver

    macdiver Well-Known Member

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    Perfect.

    My favorite dumbbell routine is a superset routine. You do 8 reps of exercise A then do 8 reps of exercise B with no rest. After B rest 90 seconds then repeat for 3 total sets. After 3 sets rest 90 seconds and move to the next group of exercises.

    A. Lunges
    B. Bench

    A. Single leg dead lifts
    B. Over head press

    A. Bench row
    B. Bench dips

    For examples I recommend ExRx (Exercise Prescription) on the Internet.

    That website has other routines as well.
     
    Thenew985 likes this.

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