Optikal

So I've read this forum back to front in an effort to try and put together a useful workout.

I've started a road to lose a lot of weight and was planning on using weights.

I currently do 90 minutes of cardio a day. spread between 45 minutes on a morning and an empty stomach. Then 45 minutes early evening.

However, i feel unsatisfied whenever i can't run and get the feeling that i want to work my upper body muscles. I want to go to the gym and whilst i've worked out what reps and sets are, all the different types of excercises are overwhelming.

I'm naturally broad chested and shouldered anyway and my legs are fine thanks to many years cycling and walking. But i've got a big fat belly and small arms and want to train these... not to be huge... but just... muscled (I know that doesn't make much sense but i odn't know how else to put it!)

Anyway, can someone explain to me in simple terms what excercises would help and how many reps/sets at what weight would a newb be looking at?

I'm 5'6, 24yrs old and 18st currently.

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davetherave

in simple terms there are sompound and isolation exercises

compound exercises target numerous areas, for example....
the deadlift - the areas that are hit are (in no order) the traps, the quads, the glutes, the abs, the lats, etc)

compare this to say a tricep kickback where only the triceps are hit

a routine of mainly, if not completewly compounds will be required, either on a three day split or a 4 day split

i will post a number of suitable routines but if you are not sure what any exercises are have a look at exrx (there are videos on how to perform exercises) http://www.exrx.net/

a three day routine based on a push/pull/legs routine (5 sets of 5 reps unless stated)

push
flat bench (barbell or dumbell)
incline bench (barbell or dumbell)
standing military press or seated db press

pull
deadlifts
rows (dumbell, barbell or tbar)
chins or pulls
curls or shrugs

legs
squats (front or rear)
stiff leg deadlifts or good mornings
lunges (barbell or dumbell)
standing barbell calf raises (3x12)

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Lost Soul

Would you read the BMW website and decide to try and build a car to rival a BMW?

Nope, you would buy one, learn about what works, then over the years learn enough to make something better thats suited to you.

That, IMO, is what happens in this game. You don't need to design anything, you just need tried and tested plans and then develop when you know what and why it works

The plan dave has above is a place to start, very basic split, bit of strength, bit of size and an introduction to weight training

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davetherave

just looking you could add close grip bench press or skull crushers as exercise 4 on the push day, may be a good idea actually now i think about it

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Optikal

Thank you for the advice guys. It's something i'm going to take to the gym and get further help and advice there. I'm currently looking further into those exercises to further familiarise myself.

All this can seem a little daunting at first, but youse guys are awesome! Cheers again

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davetherave

i wouldn't describe myself as awesome but i am certainly good

good luck with it mate, check out the link i posted and it should give you a lift with the exercises, but remember form over weight

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Optikal

Do i do a 3 days routine in consecutive days and then rest for 4?

Can i do cardio at home on 'off' days?

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davetherave

well depending on your other commitments with a 3 day i would suggest

sun push
mon
tue pull
wed
thu legs
fri
sat

with cardio fitted in possibly saturday and monday?
you need to remember that deadlifts (pull day) hit your legs as well so it isnt ideal doing legs day (mainly squats) the day after, i have done it in the past but it isnt advisable imo

cardio really could be fitted in whenever, it will only be by trial and error that you work out when you can and cant do cardio (ie when you actually start lifting)

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Lost Soul

dave

consecutive, means one after the other

the answer is yes, but it would have to be a split

push
legs
pull
off
off
off
off

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davetherave

ahh i missed that
my apologies

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