How is my plan?

[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.

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. For the aerobic ones I did put how much time because I know that I can do them.

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.

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.

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.

 

[maleficent]

I'd spend some time with the stickied threads in the exercise forum -

1 1/2 hours of cardio seems excessive to me - and the weight routine doesn't seem to have enough compound movements

What's your nutrition plan look like?

 

[Steve]

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.

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.

Your limit shouldn't determine your sets and reps.

Your goal should.

Different sets and reps provide different stimuli and adaptive responses.

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.

I'm not a fan of increasing sets and reps over time, generally. I'd focus more on increasing weight if I were you.

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.

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.

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.

Even without knowing how many sets and reps, I can tell you you're doing too much.