Heres what I do. I'm down 40lbs and I've added lots of muscle, so I've lost alot of fat (got
alot to go though, I started at about 45% BF
)...It splits the major muscle groups into 3 lifting days:
Consult this page for the proper way to do each exercise
day 1
A â?? chest & shoulders
chest press, barbell (inclined)
chest flye, dumbbell (lying)
shoulder press, dumbbell (seated)
shoulder raise, dumbbell (standing)
shoulder reverse flye, dumbbell (lying)
day 2
rest / cardio
day 3
B â?? back, traps & triceps
lat pull-down, cable (seated)
back row, cable (seated)
triceps extension, dumbbell (lying)
triceps press, zbar (lying)
traps shrug (standing)
day 4
rest / cardio
day 5
C â??quadriceps, hamstrings, biceps & calves
quadriceps squat, barbell (standing)
hamstrings deadlift, barbell (standing, stiff-leg)
biceps curl, zbar (standing)
biceps curl, alternating dumbbell (seated)
calf raise, dumbbell
day 6
rest / cardio
day 7
rest / cardio
Follow this rep pattern; each week you work a muscle group move to the next pattern; this keeps the muscles from getting accustomed to the work:
3 sets / 4-6 reps
4 sets / 7-9 reps
5 sets / 4-6 reps
3 sets / 7-9 reps
4 sets / 4-6 reps
5 sets / 7-9 reps
Then Increase weight and repeat. If you are able to do more reps, add more weight. When possible, use free weights instead of machines. I use a machine at home, just beacuse I got a REALLY great deal on it. And after 6 months or so, change the lifts you do for each muscle group to give your muscles some variety. Just check that link I put above...there's 5-6 exercises for every muscle.
This pattern, plus a good pre-workout meal, a whey protein post-workout shake, and lots of sleep(muscle recovery time) will build alot of muscle. Even if you dont want to be freaky big, remember muscle is needed to burn fat...the more muscle you have the less you'll have to work to burn fat, and eventually cardio will be totaly unnecessary.
When doing cardio, don't do it on lifting days. Doing both, your body will run out of nurishment and you'll end up going catabolic(breaking down muscle for energy).
I've found some pretty good tasting whey powder. It's made by Optimum Nutrition. It's like $25 for a 5lb tub (will last a while). Come over some time and I'll give ya a sample, so you can make sure you like it before buyin it.
