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Originally Posted by John221  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. |
Conflicting goals can really put a damper on feelings of accomplishment.
Wanting to gain muscle while losing a lot of weight is sort of like saying I want to run a marathon yet only train using the bench press. Things don't work out in the end.
I'd select one area of focus and train for it.
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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.
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Your limit shouldn't determine your sets and reps.
Your
goal should.
Different sets and reps provide different stimuli and adaptive responses.
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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.
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I'm not a fan of increasing sets and reps over time, generally. I'd focus more on increasing weight if I were you.
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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.
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There's way to structure a routine effeciently and effectively, hitting each muscle group twice, without training 7 days per week.
That would be ideal, and some ideas are outlined in the stickies.
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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.
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Even without knowing how many sets and reps, I can tell you you're doing too much.
