Advice please Newb sorry

**sonictherevenge** · 03-01-2009, 10:28 AM

I have searched far and wide and found some good newb routines but none match the equipment I have available. The only thing I have right now is dumbbells and alot of determination.
I went with a 5 day split as I have about 60lbs to lose. I also am doing Cardio 3 times a week and holding off on abs till I get some mid section wieght off.
I'll take whey after about 1 week to let myself get into fat burning mode. Please adjust as you need your the experts I put this together based on what I read but I dont know anything compared to you guys.

5 Day split

Odd number weeks 1,3,5 etc....

Monday-----Arms Biceps
(Hammer Curls) 6x8
(Preacher Curls) 6x8
Triceps
(Overhead Extensions) 6x8
(Triceps Kickbacks) 6x8

Tuesday-----Chest
( Flat chest Presses) 6x8
( Flat chest flies) 6x8
(Inclined Chest presses) 6x8

Wednesday?Legs
(half Squats) 4x10
(Seated Calf Raises) 4x10
(Dumbell lunges) 4x10

Thursday------Back
(single arm Rows) 6x8
(Upright Rows) 6x8
(Bent over Rows) 6x5

Friday----------Shoulders
(Seated shoulder presses) 6x8
(lateral raises) 6x8
(Front raises) 6x8
Saturday off
Sunday off.

Even Weeks 2,4,6,etc.....-------------------------------------------

Monday-----Arms Biceps
(Hammer Curls) 5x10
(concentration Curls) 5x10
Triceps
(French Presses) 5x10
(Triceps Kickbacks) 6x8

Tuesday-----Chest
( Flat chest Presses) 5x10
( Flat chest flies) 5x10
(Inclined Chest presses) 5x10

Wednesday?Legs
(half Squats) 4x10
(Seated Calf Raises) 4x10
(Dumbell lunges) 4x10

Thursday------Back
(single arm Rows) 5x10
(shrugs) 5x10
(Bent over Rows) 5x10

Friday----------Shoulders
(Seated shoulder presses) 5x10
(lateral raises) 5x10
(reverse Flies) 5x10

Cardio on M, W,F...

**P-funk** · 03-01-2009, 10:38 AM

DBs and determination is all you need.

You have a bench? You must because you are doing bench press.

Do you have a tree outside that you can do pull ups on? Or a beam in the garage or something? Or, maybe buy a cheap pull up bar to install in the doorway of your room.

I would stop doing the body part split. If you have actually searched this site, you will see that it isn't going to get you where you need to be.

There are tons of exercises you can do:

push ups (any variations)
DB squats
Db RDL
Split squat
Step up
lunges
Squat curl and press
Renegade row
pull up (find a tree)
DB row

I would go with doing circuit work for now, until you can get into a gym and challenge your loading.

Something like:

1a) Squat curl and press - 10 reps
rest 30sec
1b) chin up - 10 reps
rest 30sec
1c) split squat iso hold (hold the bottom position) for 20sec on right
rest 30sec
1d) split squat iso hold on left for 20sec
rest 30sec
1e) Jump rope - 60sec
rest 30sec and repeat

try and think in terms of just doing work, and not so much trying to train bodyparts and wasted movements.

patrick

**Built** · 03-01-2009, 10:45 AM

Further to Patrick's excellent suggestion, please don't try to exercise off all that weight. Link in my sig has some info to get you started with your diet.

**sonictherevenge** · 03-01-2009, 01:17 PM

Thanks, Thats why I asked I know Crapola, LOL.
I will start on this tom. You suggest 3 days a week for the compound workout you gave. I just misinterpreted all the hpye on bicep curls, ,and isolating muscle groups.

**Built** · 03-01-2009, 01:39 PM

You'll go far - you have an open mind.

How's your diet? Got some figures for me? (I don't give a rat's ass about your food choices or meal plan - just the totals, please.)

**sonictherevenge** · 03-01-2009, 01:46 PM

Well to many sweets but thats gone. Totals right now is about 1800 calories
I am going to buy the Burn The Fat, Feed The Muscle in a little while. I am also reading the stickeys in the new comer forum.

**Built** · 03-01-2009, 01:49 PM

What is your maintenance, and how fast are you planning to lose?

What are your targets for protein, carb, fat, and total calories?

**sonictherevenge** · 03-01-2009, 02:31 PM

Thanks again,
here is what I worked up--
Total Calorie goal= 2400
Total Protein =165g
Total Fat= 82g
Total carb= 150g

**Built** · 03-01-2009, 03:19 PM

That's not what I asked.

What is your current maintenance?

Also, what is your approximate lean mass?

**sonictherevenge** · 03-01-2009, 04:51 PM

My current maintance total 2900
My current lean mass 165 lbs

**Built** · 03-01-2009, 04:58 PM

Originally Posted by sonictherevenge

Thanks again,
here is what I worked up--
Total Calorie goal= 2400
Total Protein =165g
Total Fat= 82g
Total carb= 150g

This adds up to 2000 calories.

Bring your protein and fat up.

Try this:

225g protein
100g fat
150g carb
2400 calories

Eat most of your starchy and or sweet carb choices in the meal just before and or the meal just after you train. It'll be easier for you to manage your appetite if you eschew all but fibrous veggies and fruits through the day.

**sonictherevenge** · 03-01-2009, 05:15 PM

Thanks Built I was going to read thru your blog but cant get into it.

**Built** · 03-01-2009, 06:17 PM

Server's down right now but it'll get fixed shortly.

Edit: server's back up.

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