Need help with Routine - First day at the Gym

[tin369]

Hi all,

Just signed up at my local YMCA yesterday, today will be the first day at the gym after a long time.

I am 6 feet, around 200 lbs, bf around 22-24%

Goal is to loose some body fat, love handles, belly fat and gain some lean muscles.

I need some help with routine, what should I start with and how many reps etc.

Thanks

 

[imafuturebodybuilder]

Oooo, I got a great one for you. This routine will help you gain muscle, strength, and lose a bit fat.

Check out Mad Cow 5x5.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

You can search Google, to find alternative versions. My friend, welcome to the Bodybuilding World. You might find it hard at first, but in 3-4 month, if you stick to it, you will love the results and will never want to quit. Good Luck. Use this website for help also, Bodybuilding.com is a good one for research.

 

[tin369]

I got this from Muscle&Strength.com

Should I follow this routine.


Description of Workout:

The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.

This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.

This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so. If you need any help with this workout visit our forum.

Daily Workout Schedule:

Monday - Full Body Routine (series 1)
Full Body
Exercise Sets Reps
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Machine Shoulder Press 2 20
Cable Curl 2 20
Tricep Extension 2 20
Hover 3 1 minute
Tuesday: Rest Day

Wednesday - Full Body Routine (series 2)
Full Body
Exercise Sets Reps
Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Standing Dumbbell Curl 2 20
Decline Sit Ups 2 MAX
Thursday: Rest Day

Friday- Full Body Routine (series 3)
Full Body
Exercise Sets Reps
Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX
Saturday and Sunday: Rest Days

 

[z66x]

it says do smith machine squats on the second day. i'm thinking most replies are going to say no dont do that

 

[Foxxxy]

buy needtoslin and get on a good diet

 

[cleandres]

5x5 is really good, clean up your diet and throw in some cardio, but i hate to burst your bubble but trying to lose fat while trying to gain muscle is almost an oxy moron your better off concentrating on one of the 2

 

[smtimelevi]

5x5 is really good, clean up your diet and throw in some cardio, but i hate to burst your bubble but trying to lose fat while trying to gain muscle is almost an oxy moron your better off concentrating on one of the 2

not for a beginner. his whole body comp will change with proper diet and just weight training. Newbie gains!

 

[Creepusmaximus]

True.

 

[tin369]

So should I follow or not the routine I posted above. As far as loosing fat it the belly area that I need to get rid of. I want to gain lean muscles not bulk up.

 

[cleandres]

the point hes was getting across is that since your coming back into it you will see gains with that type of routine with cardio, the 5x5 is a great program