BIG4YA

I am 5'9 195lbs which is down from 221lbs in 9/03. I want to lose another 20 lbs but want that to be tight an muscularI now want to tighten up. I go to the gym Sun - Thur but I really done have a set routine. I just do a lot of the machines each day which has me working the same parts of the body everyday. Please give me some guidance. Thanks

gopro

You've done well so far but you desperately need to get a solid routine going and stop haphazardly training your whole body each day. You need to split your bodyparts up in an intelligent manner and out together a basic program of exercises to address each bodypart fully. Example:

Day 1
chest:
bench press 3 x 10
incline press 3 x 10
flyes 2 x 12
shoulders:
military press 3 x 10
side lateral 3 x 12
triceps:
lying tri extension 2 x 10
pushdowns 2 x 12

Day 2
legs:
squats 3 x 10
leg press 3 x 10
leg extensions 2 x 12
leg curls 3 x 10
stiff deadlifts 3 x 12

Day 3
back:
bent rows 3 x 10
seated rows 3 x 10
wg pulldowns 2 x 12
hyperextensions 3 x 15
bis:
barbell curl 2 x 10
seated dumbell curl 2 x 12

Take a day off in between workouts and on off days do some cardio work and some abs.

That is just a quick example. For more, read a good bodybuilding book, review some threads here, and ask some experienced lifters.

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