Total beginner ... need help

[emo_boy]

Hey guys. Im 17 and I am dieting. I want to continue dieting but I also want to keep my strength up and keep the diet from burning muscle (burn fat!!!). I also would like to have some muscle after the fat is gone (underneath). But I also want to get strong. I play football so that is a big goal for me.

I am about 6'0 and 259-261 pounds (somewhere around there) and would like to get down to around 220. All I have to workout with is dumb-bells (sets of 20-60), a squat bar, a bench bar, the smaller little bar that is about half the size of a bench bar and you use while standing up ... etc (not sure what its called), and a pull-down pulley machine (can be used for triceps and back).

If you any of you could give me a workout to use to get stronger, build muscle (and in turn burn fat as muscle burns fat), that would be awesome ... thanks guys!

P.S. - Im basically confused on what exercises to do (benching, squating, pulleys, barbells...etc) and how many sets, how many times .. etc

 

[DaPit26]

everyone is different so nobody can really design you a split but i'll give you a few ideas. also dieting is good but you didn't say anything about cardio or dieting habits (lower carb diet, protein etc...). jumping jacks, high steps, kick butts, mountain climbers or plain ol jogging are good cardio options.
biceps- standing/seated barbell/dumbell curls, spider curls, 21's, ice cream cones, cable curls, concentration curls, thumb out-thumb in curls.
triceps- french curl, skull crusher, cable pushdown, reverse tricep pushdowns, kickbacks, close grip bench
shoulders- reverse flies, upward row, shrugs, lateral raises, side lateral raises, reverse bench press, cross overs, bent over row
forearms- standing wrist curls, behind the back curls, hammer curl
legs- squat, lunges
back - dead lift, lat pull, good mornings
chest - flat bench, butterflies, inclin, decline.

if you're goal to lose weight, it's probably better for you to keep a high rep range 12-15 and 3-5 sets. keep your workouts intense and don't pause more than a minute between sets (keep your heart rate up) try super setting.

 

[Madcow2]

Considering you're a football player and it's important to you, why not use a fairly classic football workout. Fat is related to diet and caloric requirements. Training is training whether it's to get cut or not: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

Here is my training thread if you are so inclined:http://www.elitefitness.com/forum/showthread.php?t=375215

 

[emo_boy]

Considering you're a football player and it's important to you, why not use a fairly classic football workout. Fat is related to diet and caloric requirements. Training is training whether it's to get cut or not: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

Here is my training thread if you are so inclined:http://www.elitefitness.com/forum/showthread.php?t=375215

Thanks guys. Both of you gave some awesome info!

BTW: I am on Low-Carb, with cardio as basketball, jogging, and swimming