I need help on two major areas

G

Groleau

0
I was wondering is anyone had a good work out for chest and for gluts... I'm 22 guy and I have man boobs and no ass, so I'm trying to figure out a good workout i can do at home... I'm 6 foot 4 inch and i weigh about 240 lbs. I'm running on an elyptical for 10 minutes at a time then ill go and do crunches and pushups, then run another ten, and do some excercises with 20lb dumbells... But does anyone have any idea how i can get an ass (currently i have an ass like an elbow and its hard jeeping my pants up with a belt.) and how i can get rid of these man boobs... any help will be great.
 
Chest = Benchpress
Ass = Squats

Your diet is going to be the deciding factor in seeing progress though.
 
Agree with LV.

You want to move your chest along? bench Pressing.
Fix the ass? Squats (good form, go to parallel, never mind the weight at first)

To send the man boobs packing, it's gonna be diet and some cardio.
Just my opinion, but I wouldn't break up your cardio like you're doing. Do a full 30 or 45 minutes if you can. Many have an interval program you can set it to that will really get your heart pumping.
 
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