Help me make a workout routine plzzz

[micks80]

Hi All,
I am trying to create a workout routine/plan for my GYM exercises. I tried to go through some previous threads but I could not find one that match my criteria, so I thought of posting a new thread.

Myself:
28 yrs old,Male,5'11 inches with 204 pounds weight.

Gym Routine:
5 days a week - TUE, WED, FRI, SAT, SUN
1 hour 15 mins on weekdays (includes 30 mins of threadmill), 2 hours on weekends (includes 30 mins of threadmill).
Join Date - 1 month

Goal:
Primary:
Reduce 20-25 pounds of weight. Broad chest (V-shape type), good chest and flat abs and distinguishable arm muscles.

Secondary:
Shoulders, Back and Legs

Present Routine:
Presently, I do not have any workout routine and I try to do a mix of these randomly:

Flat Bench Press:
Weight: 70 pounds
Sets - 4
Repetitions: 7 each

Inclined Bench Press:
Weight: 50 pounds
Sets - 2
Repetitions: 4 each

Biceps/Triceps/Shoulders etc.

Thanks
Mick

 

[al420]

Look a the sticky in the training forum and do the Bill Star/Madcow 5x5.

 

[trauck1506]

How long have you been working out for? Here are the most important things I can say at this point. #1 DIET - Eat 1.5 grams of protein per pound of weight. Don't eat carbs 5 hours before going to bed. Almost any program will show decent results as long as your diet is in check. Do cardio as soon as you wake up and sprinting and then walking or jogging for intervals is your best bet. #2 Workout - Pick some core exercises and stick with mostly those and don't constantly change it up. Write down your lifts and go up a few pounds or go up a few reps every week. Do somewhere between 8 - 12 reps with 1 - 5 sets. Don't over train and don't under train which means workout harder and do less days. Or just read one of the stickies.

 

[needtogetaas]

Look a the sticky in the training forum and do the Bill Star/Madcow 5x5.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

and a calculator to make it easy for you.

5x5 Calculator

 

[Unit 2005]

Stick with the basics. If strength is your priority then id go with the 5x5 as others have told you, if size and shape are more of a priority then use the basic compund lifts as you are fairly new to this and keep reps between 8-12.

Your best exercises are

Chest:- Pressing movements with either dumbbells or barbells and dips(incline, flat and decline)

Back:- Deadlifts, Barbell Rows, Chin/Pull ups, Lat Pulldowns, One Arms Dumbbell Rows, T Bar or Machine Rows.

Legs:- Quads - Squats, Leg Presses, Front Squats. Hammys - Lying/Standing/Seated Leg Curls, Romanian Deadlifts. Calves - Calf raises.

Shoulders:- Barbell/Dumbbell overhead pressess, Upright Rows, Shrugs.

Arms:- Dips, Close Grip Bench Press, Barbell Curls, Reverse Curls.