My exercise plan

[Deerfoot]

Hello forum! My friend has recently decided to join the Marines, so he has started to get back into shape. That has given me the proper motivation to really get into gear. Please don't say I'm getting into shape for the wrong reason, I'm not. I've been trying to get into shape for a while, but it's much easier if you have someone to get into shape with

A bit about me: 20 (next month), 188. I'm relatively large/full "framed" I guess you would say, meaning at 150, 160 lbs I'd be very skinny. When I was in good shape (was in ROTC and weightlifting at school) I was lean at about 170-ish, and that's my goal.

So without further ado, here is my unprofessional exercise plan:

day 1-3 burn them calories and work on definition:
run on elliptical trainer, resistance 3, 2.5 miles in about 15 minutes (not TOO hard for me)
2 sets each, reps till failure:
bicep curl 5lbs
dumbbell tricep extensions 2 5 lbs dumbbells
forearm exercise I forget the name of. 15 lbs, with bottom of forearms facing away from you, raise your wrists up.
on ab lounger do sit ups and obliques
standard push ups

day 4 explode with power!
on elliptical trainer - highest resistance (20) for 3:00

2 sets each reps until failure:
bicep curls 15 lbs
dumbbell tricep extensions 1 15 lbs dumbbell
4 sets, reps till failure:
forearm exercise 15 lbs
standard push ups
on ab lounger sit ups and obliques

day 5(+6 if necessary) rest

repeat

I'm not trying to get EVERY muscle, just get a decent full body exercise. Also I only have dumbbells currently, though I plan to get a barbell. Critiques?

 

[DEF]

Oh, man. You can't have forearm exercises and not have a single compound lift. No squats, deads, rows, lunges, presses, pullups or dips? Those will get you where you want to be, not tricep extensions.

And is that really 3 hours on the elliptical? I'd lift heavy for 1 hr instead. Just my opinion.

 

[limestix]

stop doing forearm exercises, stop doing bicep curls, stop doing tricep extension.

Start doing rows, pullups, and dumbell bench press (if you don't have a bench, do dumbell floor press

Start doing 1 arm dumbell snatches, and maybe a compound complex like a hang clean, shoulder press, squat, combo with 2 dumbells.
This stuff will build more forearm, bicep and tricep strength than doing isolation. It will also build your entire torso from top to bottom, instead of just your arms. Oh, and a bit of legs

 

[Deerfoot]

Oh, man. You can't have forearm exercises and not have a single compound lift. No squats, deads, rows, lunges, presses, pullups or dips? Those will get you where you want to be, not tricep extensions.

And is that really 3 hours on the elliptical? I'd lift heavy for 1 hr instead. Just my opinion.

Not sure what you mean by compound lifts. I figured that I really don't need more work on my legs beyond running. I also longboard on a semi-daily basis, so that pretty much covers the lunges. Also that's a resistance of 3, not 3 hours. I'm trying to get up to 30 mins, but right now i'm walking by 20 mins.

stop doing forearm exercises, stop doing bicep curls, stop doing tricep extension.

Start doing rows, pullups, and dumbell bench press (if you don't have a bench, do dumbell floor press

Start doing 1 arm dumbell snatches, and maybe a compound complex like a hang clean, shoulder press, squat, combo with 2 dumbells.
This stuff will build more forearm, bicep and tricep strength than doing isolation. It will also build your entire torso from top to bottom, instead of just your arms. Oh, and a bit of legs

What's the benefit of doing presses instead of push ups? Don't they both work your chest and some shoulder?

 

[limestix]

Dips work your whole upper body, tricep extention works on tripceps.
That's the difference between a compound and an isolation movement.

Chin ups (palms close, facing in) works your bicep, but also your upper body especially back.
That's the difference between a compound and an isolation.

If you are trying to "tone up," compound movements are by far your best bet.
They might build a small amount of muscle, but moreso they will give you some real strength, build up and define the smaller muscles and stabilizers that normally aren't worked, and they burn a hell of a lot of fat! You burn a lot more fat by activating most muscle in your upper body as opposed to say only your tricep.

BTW Running and elliptical won't build leg strength, just endurance unless you are doing HIIT. So you still need to do a bit of lower body work, which can easily be accomplished as most compound movements involve the lower body (minus maybe the 2 examples pullups and dips haha)

 

[limestix]

What's the benefit of doing presses instead of push ups? Don't they both work your chest and some shoulder?

Isn't much of one. If you don't want to do presses, don't. Pushups are great too. I didn't tell you to stop doing pushups only silly isolation exercises.
The one outstanding advantage of bench press over pushup is bench press needs grip strength, meaning it works forearms.

 

[Deerfoot]

Dips work your whole upper body, tricep extention works on tripceps.
That's the difference between a compound and an isolation movement.

Chin ups (palms close, facing in) works your bicep, but also your upper body especially back.
That's the difference between a compound and an isolation.

If you are trying to "tone up," compound movements are by far your best bet.
They might build a small amount of muscle, but moreso they will give you some real strength, build up and define the smaller muscles and stabilizers that normally aren't worked, and they burn a hell of a lot of fat! You burn a lot more fat by activating most muscle in your upper body as opposed to say only your tricep.

BTW Running and elliptical won't build leg strength, just endurance unless you are doing HIIT. So you still need to do a bit of lower body work, which can easily be accomplished as most compound movements involve the lower body (minus maybe the 2 examples pullups and dips haha)

Thank you very much. Saved my routine

 

[DEF]

Yep, agree with Limestix. Compound movements work multiple muscle groups. Like Lime pointed out, you can get your back and biceps and the same time. Squats and deadlifts work all kinds of muscles. More importantly, compound lifts are hard...isolation (such as curls and extensions which work one small muscle) don't get your body really engaged and thus, don't really promote weight loss.