I am a 17 year old male weighing in at about 200-205
pounds. Last summer I worked out without a solid plan and lost about 30
pounds. This summer I want to lose 30+
pounds and gain muscle. I will be joining the
gym and also have some free
weights of my own.
Below is a plan I have come up with to gain muscle and lose weight. I haven't put in the sets/reps yet so I will have to do that later when I find out what my limit is for each exercise. For the aerobic ones I did put how much time because I know that I can do them.
The plan itself is 10 weeks long each with two weeks being a session, so 5 sessions in total. Each session I will increase the reps/sets by a little.
I know that working out 7 days a week for 10 weeks is a lot but I will only work on a specific
body part like twice a week.
Please tell me what you think of my plan which is listed directly below and if it will help me lose weight and gain muscle. Thank You.
Session 1: Week 1 [June 8 - 14]
Mon
Chest: Dumbbell Flys / Dumbbell Press / Pushups*
Triceps: French Press / Triceps Extension / Close-Grip Bench Press
Abs: Ab Crunch Machine
Cardio:
Treadmill Walk 1 HR. / Elliptical 30 Min.
Tue
Back: Lying T-Bar Row
Biceps: Alternate Hammer Curl / Alternate Incline Dumbbell Curl / Barbell Curl
Cardio:
Treadmill Walk 1 HR. / Bicycling 1 HR.
Wed
Shoulders: Barbell Incline Shoulder Raise / Arnold Dumbbell Press /
Barbell Shoulder Press
Legs: Dumbbell Rear Lunge* / Barbell Full Squat** / Barbell Deadlift**
Cardio:
Treadmill Walk 1 HR. / Stair Climber 30 Min.
Thu
Chest: Dumbbell Flys / Dumbbell Press / Pushups*
Triceps: French Press / Triceps Extension / Close-Grip Bench Press
Abs: Ab Crunch Machine
Cardio:
Treadmill Walk 1 HR. / Elliptical 30 Min.
Fri
Back: Lying T-Bar Row
Biceps: Alternate Hammer Curl / Alternate Incline Dumbbell Curl / Barbell Curl
Cardio:
Treadmill Walk 1 HR. / Bicycling 1 HR.
Sat
Shoulders: Barbell Incline Shoulder Raise / Arnold Dumbbell Press /
Barbell Shoulder Press
Legs: Dumbbell Rear Lunge* / Barbell Full Squat** / Barbell Deadlift**
Cardio:
Treadmill Walk 1 HR. / Stair Climber 30 Min.
Sun Cardio:
Treadmill Walk 1 Hr. / Stair Climber 30 Min. / Elliptical 30 Min. /
Bicycling 1 HR.
note: I know I need more back
exercises.
