My 12 Week Program Strarting 2morrow

[ozgod_76]

Hi everyone.i am 25 years old 235 pounds with a 44'' waist( way 2 fat).i am starting training again 2 morrow on aprposed 12 week plan. weekends will involve doing 1-2 hours a cardio each day.
Monday-CHEST
Incline bench press
Incline dumbell press
flat dumbell press
incline flyes
pec dec flyes

Tuesday-BACK
wide grip pulldowns
close grip pulldowns
bent over rows
t bar rows
hyper extensions

Wednesday-LEGS
leg extensions
leg press
hack squats
lying leg curls
standing leg curls
standing calf raises
seated calf raises

Thursday-SHOULDERS
seated dumbell press
dumbell laterals
bent overlaterals
upright rows
shrugs

Friday-ARMS
standing barbell curls
incline dumbell curls
preacher curls
close grip bench presses
overhead dumbell extensions
triceps pushdowns

**also 1 hour cardio every morning before meal 1

what does everyone think
**/all exercises are down for 4 sets*10 reps

 

[kingsquat]

You didn't post your sets/reps scheme or your goals in doing this program. I would say, just at a glance, that you volume is very high. Most likely, you will be unable to go all-out on every set with that many lifts per day. I really like to tone down the volume and take the intensity through the roof! Where every set like it is the last one you will ever do.

However, if you are really just trying to tone up, and most of your sets will be with moderate to light weight with high reps , then I'd say this will work for you. The problem is that you risk being burned out by doing that many lifts every day.

Just my opinion... Lets see your proposed sets/reps scheme and your goals for the 12 week prog.

 

[ozgod_76]

the sets were going to be 4 sets of 8-10 reps. my goals are to lose bodyfat and bring out hardness.

 

[gurupimp6969]

Hey bro, drop the cardio down to 30 minutes a day for 5 days because by doing an hour a day you are going to be overtraining and after you lose about 10-15pds you will stop losing anymore. And add in some hydroxy if you are looking to drop fat. Or an ECA stack it will help tremendously. Just my opinion.

 

[buffal2001]

Try to do reps in the range of 12-15 for better fat loss. Also do 30 mins cardio like guru said 5 times a week. Hydroxycut is very good also. A personal recommendation would be swimming........do it intensely enough and it becomes great for fat loss.

The important thing is to really bust your ass in the gym.......train hard and diet well and the pounds will drop off.

 

[MonStar1023]

I would suggest posting an Online Training Journal in the My Online Journal's section of Elitefitness.com... that way everyone can critique your diet / training on a day to day basis.

 

[THE BOUNCER]

what about your abs????????

 

[Behemoth]

way too much cardio.....

You need to vary up the cardio also....do some high intensity sessions for like 20mins...then on somedays a slower pace for 45 mins....But an hour a day and two hours on Sat....you'll never make it. You wont reach your goals and you'll get discouraged.

 

[kingsquat]

what about your abs????????

Why waste your time training abs, unless you plan on being a bodybuilder? Losing weight will bring our the abs a person has already.

Don't train abs unless you believe in spot reduction, or you plan on staying under 7% bf all the time.

 

[needsize]

I would definitely say lower your sets, 3 exercises for 3 sets of each for large bodyparts, ie, chest, back, 2 exercises for 3 sets for smaller ones, ie, bi's should be plenty. I always found that cardio was more effective the more you break it up, instead of an hour at once, 3, 20 minute sessions are more effective as your metabolism stays elevated after exercise. Also, the caffine, ephedrine, aspirin stack is great, I use it every 2nd day, 3x/day, and can drop 3-5lbs of bodyfat per week naturally.
Good luck