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Wheale · 31-05-2005, 05:51 PM

hi this is my first post on this board after ive been reading for the last month and it seems the best and most knowledgeable one ive come across so any input from you guys is very much appreciated. im hoping to get back into training after only working out a handful of times in the last 8 months and have put on about 5 to 10 kilos of unwanted fat especially around the waist (its now 36 inchs :( ) and lost some muscle all over though i wasn't that very developed before. Here is the routine i intend to follow until any gains i make seem to stop but im unsure of the amount of cardio i should do and how it could affect any progess, id like to perform cardio maybe 3 or 4 times a week for 20 min to improve my fitness as i am extremely unfit and know it is generally accepted u can't lose fat and gain muscle at the same time but is it possible if ur still a relative beginner and returning after a layoff :confused:

day 1-legs
squat
hack squat
dumbell lunges
lying leg curl
standing single leg curl
standing calf raises
seated calf raises

day 2-chest, biceps and forearms
bench press
incline press
dumbell flye
barbell curl
preacher cable curl
dumbell wrist curl
standing reverse barbell wrist curl

day 3-off

day 4-back and abs
chins
barbell rows
dumbell rows
close grip pulldowns
knee raises
sit ups
twists

day 5-delts, traps and tris
smith machine shoulder press
dumbell shoulder press
lateral raise
bent over lateral raise
barbell shrugs
close grip bench
skullcrushers

day 6&7-off

all exercises performed for 2 sets in the 3-6 rep range as i also want strength to come back, first exercise for each muscle a couple of warmup sets are performed and some stretching and not allowed to deadlift at our gym

i am 20 years old bout 5'10 80 kilos and aim to eat 3 or 4 solid meals a day and will drink two cyclone shakes aswell daily not with meals. ive already got stock piles of the stuff so i aint gonna use anything else. ill be consuming around 200 grams of protein a day (from cyclone tuna and the odd chicken breast or steak) and 300 carbs spread evenly througthout the day except ill try to have a no crab snack like a can of tuna before i go to bed.

thanks for any advice or comments

31-05-2005, 05:51 PM	#1 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	routine for beginner returing to gym hi this is my first post on this board after ive been reading for the last month and it seems the best and most knowledgeable one ive come across so any input from you guys is very much appreciated. im hoping to get back into training after only working out a handful of times in the last 8 months and have put on about 5 to 10 kilos of unwanted fat especially around the waist (its now 36 inchs :( ) and lost some muscle all over though i wasn't that very developed before. Here is the routine i intend to follow until any gains i make seem to stop but im unsure of the amount of cardio i should do and how it could affect any progess, id like to perform cardio maybe 3 or 4 times a week for 20 min to improve my fitness as i am extremely unfit and know it is generally accepted u can't lose fat and gain muscle at the same time but is it possible if ur still a relative beginner and returning after a layoff :confused: day 1-legs squat hack squat dumbell lunges lying leg curl standing single leg curl standing calf raises seated calf raises day 2-chest, biceps and forearms bench press incline press dumbell flye barbell curl preacher cable curl dumbell wrist curl standing reverse barbell wrist curl day 3-off day 4-back and abs chins barbell rows dumbell rows close grip pulldowns knee raises sit ups twists day 5-delts, traps and tris smith machine shoulder press dumbell shoulder press lateral raise bent over lateral raise barbell shrugs close grip bench skullcrushers day 6&7-off all exercises performed for 2 sets in the 3-6 rep range as i also want strength to come back, first exercise for each muscle a couple of warmup sets are performed and some stretching and not allowed to deadlift at our gym i am 20 years old bout 5'10 80 kilos and aim to eat 3 or 4 solid meals a day and will drink two cyclone shakes aswell daily not with meals. ive already got stock piles of the stuff so i aint gonna use anything else. ill be consuming around 200 grams of protein a day (from cyclone tuna and the odd chicken breast or steak) and 300 carbs spread evenly througthout the day except ill try to have a no crab snack like a can of tuna before i go to bed. thanks for any advice or comments