Need a Workout plan

K

Klipz

0
Okay this is what I want to recieve in working out:
Built arms
Abs
Peck
Lose 20 lbs or atleast 10

I am 5'11, 215 lbs ( not that fat and not skinny im some where in the middles ) These are the tips I wrote down for myself to help me on my work out and losing wieght plan:
Stay away from sugar and sodas
Eat breakfast in morning ( Protiens )
Eat less often
Drink Tons of water
Eat hearty protien meals after 60-90 min of my workout
Sleep and relax alot

Alright these are the stuff I got to work with:
Bench table ( With Max: 100 lbs )
Dumbbells Min: 10lbs Max 20lbs

Thats mostly all I have at my house, so what can help me ( How many sits of crunches, bench press, etc ) to be a good workout to do my goal? I also heard doing small amount of wieghts but alot of it at a time will help tense your muscles faster, so please help me out.
 
just start simple. stick to basic movements like squats, deadlifts, presses, rows, chins and dips. you didnt have legs on your list but be cautioned that neglecting them could cut your results in half. :(

dont spend too much time training arms directly with curls and extensions. some work if fine but put the majority of your effort into presses, rows, chins and dips. these work your arms along with your chest, shoulders and back. more bang for the buck plus working with your bodyweight is harder and will produce better. :)

start with 1-3 sets of 8-12 reps to get you going. start light to develop good form, make the muscle work throughout the entire range of motion.

you ideas for nutrition look good. its said abs are made in the kitchen. ;) i would suggest to not eat that less often. 5-6 meals a day roughly 3 hours apart will provide steady energy and is good for the metabolism. also get in a meal ASAP after your workouts. this will kick the recovery process in high gear.

:)
 
Alright, I do want to work out the legs, I just don't know. Is there any workout that doesn't involve me lifting wieghts for my legs and besides runnning? Or something I can do with the dumbbells that will work out the legs?
 
you can do squats, stiff leg deadlifts and calf raises with dumbells. you can also do some kind of step up thing that i'm still trying to figure out.
 
You must log in or register to reply here.
Back
Top