Newb in need of training advice!!!!

[yaksens]

I need some help putting together the correct program for me,i have read up on different programs on the net but only made things more confusing.

I am just getting back in to training again after a 4 year layoff (laugh) , before i was lean and was adding mass,well now i am 40pds overweight and want to train to get lean,toned and in shape.

This is were my problems arises,i have a very good diet program already started and a good cardio routine and have been training for a month and half to get my body use to it again.

But now i am confused on what type of program i should be doing.

I have been working out 3 times a week,doing 2-3 different muscle groups per workout,i have been using lighter weights and doing higher reps.I use about 10-13 different type of exercises per muscle group.



Monday Shoulders,Forearms,Abs

Wednesday Back,triceps,calves

Friday Legs, Biceps ,Chest

This was fine for getting my body used to working out again but is this over-training?Will this be counter productive for long term results?

 

[Lord Denning]

Hi yaksens. I gather from your post that you are trying to lose the fat mentioned/change your body as a whole. To achieve this, I would recommend you try a routine which focuses on core excercises such as bench, squat and pull ups.

work out 1:
flat dd press
decline bench press
dips (assisted if neccessary)
wide grip pull ups (assisted if neccessary)
close grip pull ups (assited if necessary)

this will have worked chest-triceps-back-biceps
if you feel you are up to it after this, add some precher curls/tricep pushdowns

routine 2:
squats
leg press
leg curls
calf raises
+train abs and shoulders (lateral raises etc)
NOTE: try and keep the reps between 6-8 reps and do 3 sets of each (use your discretion)

Of utmost importance is that you keep good form throughout the set (not just for the first few reps). There are some links on this site to websites where they show you exactly how to perfom the exercises.

continue alternating between routine 1 and 2, leaving 1 day between the two and see how you feel. DO NOT WORK OUT A BODYPART IF THIS BODYPART IS STILL SORE.

You WILL see gains from doing this routine (both losing fat and gaining muscle). Once you have built a solid base, you can start to do more of a split routine, BUT first you need to build the foundation!

Also, try and drink a protein shake with glucose (for carbs) after your workout to kickstart recovery. Otherwise you should eat 5-6 evenly space meals during the day.

Feel free to ask for more info