Thread: 5 day split

what is your goal? what are the body parts that you want to improve?

i am trying to cut and lose weight my bf is 28% and i want to improve all body parts especially stomach i am 5'6 in height and 260pnds in weight

just sharing what I have read and learned over the past couple of months on here. youre in a similar situation that I was in. for starting out the first things we need to do are clean up out diets (the book Burn the Fat Feed the Muscle) was a lot of help for me, its an ebook that you can get instantly there is a link to it here in the body building books. But as for workouts we need a full body workouts not really a split just yet. Our bodies are no way near even their potential so really conditioning your ful body for a few months showed me pretty good improvements (lost 20 lbs of fat and increased most all of my lifts/pulls by a 100 lbs or more. try to acheive 2 exercises per muscle group. One push one pull.

PS i am 6'1" was about 27% body fat at 241 lbs im down to 220 lbs in about 6 weeks. But cleaning up your diet needs to be foremost.

thanks bro.

you definitely need to start with a proper diet, your priority is to loose weight first.
for the first 6 months this is what you need to do: running walking dieting and lift weights light weights with reps range 12-15 in each set.
here is what you can do in a week
day 1: 15 minutes fast walking, 6-8 sets of chest exercises , 6 -8of back, 6 sets of shoulders, 6 sets of biceps , 6 sets of triceps (no legs for now your legs are well worked out carrying your weight while you walk and run) 5 minutes abs then 30 minutes alternating between fast walking and running vary inclination of the treadmill.
day2: stationary bike 30 minutes then fast walking/running 20 minutes
day3: like day 1 but no running at the end
day 4: rest
day 5: like day 2
day 6: like day 1
day 7 rest
do that for about 4-6 months
then we see where you are.
but dieting is very important during this time and while lifting weights keep going do not rest more than 45 secs between sets. variation is important , vary your workout with weights and vary your running pace while running

the weight training should it be with free weights or machines or combo?

Originally Posted by spjf

the weight training should it be with free weights or machines or combo?

Mostly free weights and machines are for after you can't do any more reps with free weights with good form.

thanks

My two week plan is this:
Monday- chest and triceps
Tuesday- cardio and abs
Wednesday- legs
Thursday- cardio and abs
Friday- back and biceps

For each week I do the same groups/day but a different exercise. So far so good.


Where the attitude goes, the mind goes. Where the mind goes, the body goes. Where the body goes, others will follow.