Ideal program

[patro]

I'm fairly new in weightlifting, and I'm trying to both put on muscle and take off fat.

I'm not really fat; you wouldn't call me fat, but I'm 195, 5'11" and have a belly.

First, I run one mile on a treadmill (6 min.) I do this 3-4 times a week.

All of the weights in my small gym are on a machine, except for some little dumbells.

Here's the rest of my schedule:
Day 1: Curls 15@40 lbs to warm up
10@60 lbs
10@80 lbs
7@100 lbs
4@120 lbs

Triceps (pushing down)
25@40 lbs
15@60 lbs
10@80 lbs
7@100 lbs
5@120 lbs

Then I follow a similar routine for chest flys, and lat. raises.

Day 2: Break

Day 3: Legs
Squats
Hamstrings
Calves
All following a similar structure as above (lighter to heavier)

Day 4: Break

Day 5: Same as day 1

Day 6: Break

Day 7: Same as day 2

Any help, reccomendations, assistance? I'm brand new and don't know anyone who can really help me out.

Thanks a lot.

Andrew,
Singapore

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EVERYBODY HAS THEIR OWN AGENDA

 

[strengthmonster]

OK so you are basically doing an upper/lower body split every other day training each part twice a week.
This routine isn't too bad for a beginner as it is not too specialised and will teach you the basics. Just be careful not to overtrain on it. If a bodypart is still sore, don't feel guilty about taking a day off as you can grow training each part once a week. An extra day will do you some good and if you are still sore you need to rest to grow. Personally I'd stick at it for a couple of months and then look at changing to a three way split as your intensity increases. You'll start to find as you learn isolation of muscle groups that more recovery is needed.

 

[patro]

Strengthmonster-

Thanks. Now what about the running part? Would you say that is essential to lose weight? I don't mind running, but not too much. I need to lose weight and put on muscle.

By the way, I'm 27, 5'11" and about 195.

And a more accurate routine I follow (now I have my notes with me) is this:

Day 1

Run 1 mile

Curls
15@70 lbs
8@90
7@100

Chest Flys
15@70 lbs
10@80
10@100

Lateral raises
15@70
10@80
10@100

**Is that too little for one day? My triceps were sore for three days later...but the rest of my body was not sore at all.***

Day 2
REST

Day 3

Squats
15@120 lbs (almost ass-to-floor)
10@140
10@160
10@180
5@200 (damn hard at this point)

Leg Extensions
10@60
10@80
10@100
10@120
8@140 (damn hard at this point)

Leg Curls
10@60
10@80
7@100 (I'm MAXED out here!)

Squats
10@200
5@180
5@160

Leg Extensions
8@140
10@120
10@100

Leg Curls
10@100
10@80
15@60

Day 4
REST

Day 5
UPPER BODY (DAY 1)

Day 6
REST

Day 7
Legs again...


So, how does it look; I'm a beginner. After the workout I feel rocked, but I love it!!!

What do you think of my new routine for the legs which starts with each set going from lighter to heavier. Then it repeats the same 3 sets agian, except they go from heavier to lighter.

I plan on doing the same with my arms (tomorrow). Is this a style that you've heard of? Will it work? I like it. I figure if I like it, it will work!

SO, if I do all this can I lose weight, or will I just put on muscle?

I also wonder about my diet, that's the hardest part for me. And what about beer? I really cut down on beer (I used to drink a lot at least one night per week, now I may have only 2 beers per week. Is that ok?)

And I love potatoes. But I heard you shouldn't consume carbohydrates on their own. True or false??

Thanks for the input,

Andrew

 

[patro]

Any further critiques, please?

-Patro