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Hi guys --
I am new to this forum and I apologize if this question gets asked all the time, which I am sure it does. Therefore I will try to be as specific as possible as not to waste anyone's time.
I am 27 yo / 5'10" / 175 pounds -- I would like to get very cut and probably lose about 15 pounds or so. I was very lean in college and lifted all the time (also ate a lot more than now) -- would like to get into that shape. I have been lifting since I started college, and am familiar with most exercises and equipment. However, I have not been consistent with lifting since college, but still have maintained most muscle mass. Since I have an office job, I have also put on 15 pounds. This is my current program -- if you can call it a program.
Day 1: Chest / tris
-5 x 12 dumbells (70-75 lbs each hand) or 175 lbs on the barbells
-3 x 10 incline dumbells (45 each hand)
-3 x 10 cable crossovers
-3 x 15 dips (no assistance)
-sit ups
-15 minutes on stairmaster or elliptical afterwards
Day 2: No lifting, just 30 minutes of cardio, I usually go hiking or something like that, but pretty intensely
Day 3: Biceps / Shoulders
-3 x 10 curls with 25 lbs each -- not sure what you call this, I put my elbow into my inner leg and curl
-3 x 10 with 50 lbs bar -- standing curls
-3 x 10 military press -- 45 lbs each arm
-3 x 10 -- lift a 10 lb plate in each hand, raise arms and hold for 5 seconds for each rep
-abs
-15 minutes of cardio
Day 4: No lifting, again try to do some cardio
Day 5: Back
-I have a pull up bar at home and I do 6 x 10 of pullups -- I do nothing else for back.
- Also do 6 x 20 incline pushups with the Nike hand grips (for a deeper pushup).
That's the program, does anyone have advice as to what I should be doing more or less of?
I generally eat fairly healthy but I do drink a lot on the weekends -- 5-10 drinks a night on the weekends.
I am new to this forum and I apologize if this question gets asked all the time, which I am sure it does. Therefore I will try to be as specific as possible as not to waste anyone's time.
I am 27 yo / 5'10" / 175 pounds -- I would like to get very cut and probably lose about 15 pounds or so. I was very lean in college and lifted all the time (also ate a lot more than now) -- would like to get into that shape. I have been lifting since I started college, and am familiar with most exercises and equipment. However, I have not been consistent with lifting since college, but still have maintained most muscle mass. Since I have an office job, I have also put on 15 pounds. This is my current program -- if you can call it a program.
Day 1: Chest / tris
-5 x 12 dumbells (70-75 lbs each hand) or 175 lbs on the barbells
-3 x 10 incline dumbells (45 each hand)
-3 x 10 cable crossovers
-3 x 15 dips (no assistance)
-sit ups
-15 minutes on stairmaster or elliptical afterwards
Day 2: No lifting, just 30 minutes of cardio, I usually go hiking or something like that, but pretty intensely
Day 3: Biceps / Shoulders
-3 x 10 curls with 25 lbs each -- not sure what you call this, I put my elbow into my inner leg and curl
-3 x 10 with 50 lbs bar -- standing curls
-3 x 10 military press -- 45 lbs each arm
-3 x 10 -- lift a 10 lb plate in each hand, raise arms and hold for 5 seconds for each rep
-abs
-15 minutes of cardio
Day 4: No lifting, again try to do some cardio
Day 5: Back
-I have a pull up bar at home and I do 6 x 10 of pullups -- I do nothing else for back.
- Also do 6 x 20 incline pushups with the Nike hand grips (for a deeper pushup).
That's the program, does anyone have advice as to what I should be doing more or less of?
I generally eat fairly healthy but I do drink a lot on the weekends -- 5-10 drinks a night on the weekends.
