help with workout schedule.

[Sael]

Okay so as many of you may know my goal is to lose weight. This is the suggested workout from my friend with minor edits from me. I took out a few weight lifting exercises and added more cardio. I will post the original one my friend gave me and he told me this would help me lose weight. Just asking you guys which one works more and what should I edit if anything.They are minor edits. Sorry for these threads I'm a weight training rookie. Below are the two minorly different ones that I made and my friend made. Remember my main priority is weight loss.

The One I made

Saels Workout plan
Monday- Chest/Stomach

-50 crunches
-45 mins LIGHTt cardio
-50 crunches

-Bench 3 sets of 10 | an average weight
-fly machine 3 sets of 10 | an average weight
-inclined bench 3 sets of 10 | an average weight
-dumbell press 3 sets of 10 | an average weight
-push ups 3 sets of 10

Wednesday- Arms(Bicep/Tricep)

-50 crunches
-45 mins LIGHT cardio
-50 crunches

-Assisted Dips-40-12-10-8-6-4
-Bar cable pull downs 3 sets of 10 | an average weight
-Overhead tricep lifts 3 sets of 10 | an average weight
-Simple single dumbell curls 3 sets of 10 | an average weight
-Curlbar 3 sets of 10 | an average weight
-Cables curls 3 sets of 10 | an average weight
-21's-(7 to stomach-7 from stomach to chest-7 full curls)=ALL ONE SET...complete 3 of these
Pushups 3 sets of 10

Friday- Back/Shoulders

-50 crunches
-45 mins LIGHT cardio
-50 crunches

-Bent over rows 3 sets of 10 | an average weight
-Lat machine (pull down)
Start average weight 1st rep until failure
2nd untils failure decrease weight
3rd until failure decrease weight

-Single armed bent over rows 3 sets of 10 | an average weight
-Shrugs -45 plate on each hand, lift shoulders straight up with no other movement other than the shoulders lifted 3 sets of 10
-Butterflys -lift weight to sides up to shoulder length 3 set of 10-8-6
-Push ups 3 sets of 10

Saturday
30 mins LIGHT cardio



The one my friend suggested.

Monday- Chest/Stomach

50 crunches
30mins LIGHT cardio
50 crunches

Bench 3 sets of 10 | an average weight
fly machine 3 sets of 10 | an average weight
inclined bench 3 sets of 10 | an average weight
dumbell press 3 sets of 10 | an average weight
push ups 3 sets of 10

Wednesday- Arms(Bicep/Tricep)

50 crunches
30mins LIGHT cardio
50 crunches

Assisted Dips-40-12-10-8-6-4
Cable pull down 3 sets of 10 | an average weight
Bar cable pull downs 3 sets of 10 | an average weight
Overhead tricep lifts 3 sets of 10 | an average weight


Simple single dumbell curls 3 sets of 10 | an average weight
Curlbar 3 sets of 10 | an average weight
Cables curls 3 sets of 10 | an average weight
Single cable curls 3 sets of 10 | an average weight
21's-(7 to stomach-7 from stomach to chest-7 full curls)=ALL ONE SET...complete 3 of these
Pushups 3 sets of 10

Friday- Back/Shoulders

50 crunches
30mins LIGHT cardio
50 crunches

Bent over rows 3 sets of 10 | an average weight
Lat machine (pull down)
Start average weight 1st rep until failure
2nd untils failure decrease weight
3rd until failure decrease weight
4th until failure decrease weight

Single armed bent over rows 3 sets of 10 | an average weight
Shrugs -45 plate on each hand, lift shoulders straight up with no other movement other than the shoulders lifted 3 sets of 10
Butterflys -lift weight to sides up to shoulder length 3 set of 10-8-6
Push ups 3 sets of 10

 

[wesrman]

No offence to you or your buddy, but imo this looks more like a routine built for an experienced roided up bodybuilder that wants to add detail rather than someone that wants to get in shape. Except you're missing a few things.

WHERE ARE THE LEG EXERCISES???
Why the elaborate split???
Whats your diet like???
Do you know your BMR???
Do you count calories???

I suggest you keep it simple and work hard. Get rid of a lot of the easy exercises and concentrate on the core lifts. They will force you to work harder, and release more horomones.

Either full body or half and half splits would be much more productive imo and i wouldnt do the cardio in the same session as the weights. Do it in the morning or later in the night depending on when you workout.

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

FREE StrongLifts 5×5 eBook: How to Build Muscle & Lose Fat Through Strength Training in Only 3 Workouts Per Week | StrongLifts.com

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Calorie Calculator

FitDay - Free Weight Loss and Diet Journal

 

[Sael]

Thank you, but I am kind of on a tight schedule and only have Monday through Friday mornings to workout. I work weekdays nights and study Saturday mornings.

I currently do not calculate calories but I am following a diet thats kind of strict.

I eat a bowl of special K for breakfast, maybe with some toast on wheat bread and a glass of orange juice.

Lunch I usually eat wheat rice with grilled chicken, some special k bars through the day an occasionally cold cut sandwich (no mayo or anything). What I eat for lunch I usually eat for dinner. Sometimes I eat salads with grilled chicken and lowfat italian dressing. I also drink about 4-5 16 oz. bottles of water everyday. I drink nothing but water and one glass of OJ daily.

I have a BMR of 2202.39. According to a website I googled.

I do not feel like I'm hungry through out the day and I am not over eating either. I don't have much time for 6 meals throughout the day cause I only get a half an hour break during work.

I was told that leg exercises create bulk on your leg, I want to be as quick and nimble as possible since I play basketball. I don't know what you mean by the elaborate split and I have only time to go to gym through the morning. Can someone give me a workout schedule that will maximize me losing weight and getting toned? Thank you.

BTW Thank you for the links.

 

[wesrman]

Thank you, but I am kind of on a tight schedule and only have Monday through Friday mornings to workout. I work weekdays nights and study Saturday mornings.

Thats fine, you only need to workout 3-5 days per week to see good results.

I currently do not calculate calories but I am following a diet thats kind of strict.

Its much easier to be sure if you're eating less calories than you're burning if you count calories.

I eat a bowl of special K for breakfast, maybe with some toast on wheat bread and a glass of orange juice.

SSpecial K isnt the best choice. Oatmeal with some kind of protein and fruit would be much better.

Lunch I usually eat wheat rice with grilled chicken, some special k bars through the day an occasionally cold cut sandwich (no mayo or anything). What I eat for lunch I usually eat for dinner. Sometimes I eat salads with grilled chicken and lowfat italian dressing. I also drink about 4-5 16 oz. bottles of water everyday. I drink nothing but water and one glass of OJ daily.

Good.

I have a BMR of 2202.39. According to a website I googled.

I do not feel like I'm hungry through out the day and I am not over eating either. I don't have much time for 6 meals throughout the day cause I only get a half an hour break during work.

I was told that leg exercises create bulk on your leg, I want to be as quick and nimble as possible since I play basketball. I don't know what you mean by the elaborate split and I have only time to go to gym through the morning. Can someone give me a workout schedule that will maximize me losing weight and getting toned? Thank you.

Squats will make your legs stronger and as long as you're not eating too much you wont gain much bulk, only muscle.

By elaborate split i meant splitting your body into 3 different groups rather than doing full body workouts or at leat half and half splits.

The links i posted will give you many options for how to set up your workouts, but if what you're doing now is working stick with it for a while before changing it up.