My new program

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during the last year i have come down from 257lbs to 180lbs, however as i came close to my target goal weight i became unmotivated towards my program as it took too long (sometimes close to 2 hours) and i was not enjoying the excercises, as a result i have not been hitting the gym as much as i used to, leading to a weight gain of 10lbs. I wish to lose a further 10 pounds (170lbs) and put on some muscle bulk. I have written my own program going on the excersies i like doing, and in a time frame i think i can handle along with working and my 1 year old daughter. I am 21 and 5'11".

The program i have written is as follows:

Stretch
Five Minutes Bike
Forty Crunches
Ten Minutes Treadmill
2/10 Squats
2/10 Hammer Press
2/10 Leg Press
2/10 Concentration
Curls
2/10 Leg Extensions
3x30sec Prone Holds
2/10 Shoulder Press
2/10 Lat Pulldown
5 Minutes selected Cardio
Stretch

I want to keep it simple while still losing weight and building muscle. If anyone has any suggestions or alterations to my program, please reply !
p/s i aim to hit the gym 3 times a week, at most 4. :eek:
 
It's accepted that you cannot effectively shed fat while bulking. Perhaps you should concentrate on doing one (typically I would bulk first to build muscle which would help me burn calories but it's ultimately up to you).

Also, go for barbell bicep curls (EZ or straight bar, both are good) instead of concentration curls.
 
Stretch (only dynamic stretches hopefully and exercise arm ups)
Five Minutes Bike
Forty Crunches
Ten Minutes Treadmill (only do 5 - 10 mins of 1, i'd rather you do rower for full body)
2/10 Squats
2/10 Hammer Press
2/10 Leg Press
2/10 Concentration
Curls (replace with heaviest curl u can do
2/10 Leg Extensions (take out and replace with stiff leg deadlift)
3x30sec Prone Holds
2/10 Shoulder Press
2/10 Lat Pulldown (replace with pull ups and / or bent row)
5 Minutes selected Cardio
Stretch


always work in this order: legs, back, chest, delts, tri's, bi's and abs can go start or finish...by the way you don't have a tri exercise but i'd one for those rather bi's if i had to
 
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