fatmuscles

i trained years ago, and am still a large guy but to fat, stated training again mid to late oct last year on a light 3 on 1 off program which was.

day 1,
bech press, 3x8-10
incline press, 3x-8-10
dumbell press, 3x8-10
shoulder press, 3x8-10
saide laterals, 3x8-10
shrugs, 3x8-10
tricept extentions, 3x8-10

day 2,
leg extentions, 3x8-10
squats, 3x8-10
leg press, 3x8-10
leg curls, 3x8-10
calf raises, 3x8-10

day 3,
lat pull downs, 3x8-10
close grip pull downs, 3x8-10
dumbell rows, 3x8-10
barbell curls, 3x8-10
ezbar curls, 3x8-10
grips,

then went on to a 3 days a week program,
mon,
squats, 5x5
bench press, 5x5
lat pull downs, 5x5
crunches, 2x10

wed,
seated rear press, 5x5
barbell curls, 5x5
calf raises, 3x8
crunches, 2x10

fri,
squats, 5x5
close grip bench press, 5x5
dead lifts, 5x5


warm ups and warm downs are 5 mins of cardio,
at the momment im 15 stones 10lb, just droped from 17 stone 11lb in oct last year,

aim for 12-13 stone and bit more muscle if poss, can anyone advise a program to help.

Double D

Like I have said before in another thread you have. Be sure to check with your doctor before starting a program. If he gives you the ok, dont just start in on things like bench, squats, etc. You need to really focus on strengthening your joints and making sure posture is good. Being overweight really has a tendency of affecting those things. Really focus on core work and focus on stretching for 20-30 minutes each day! Be safe with your routine. Put it together to where there is no guess work. Be patient it will come.