hawksicken
New member
Hello, i am 15 right now and will be turning 16 in May. I weigh about 235 pounds. I am currently losing weight from cardio 6 times a week for about 30 minutes and every 2 to 3 days i am doing upper body weight lifting. I have a couple of questions. My goal here is to lose fat while preserving my muscles then when i get down to a good weight i want to add a bit of muscle.
1. Should i be doing lower body weight training as well as upper? If so should i skip my cardio for that day or do it afterwards? What lifts could i do because currently we only have a bench and dumbells?
2. every 2 days i do my upper body workout like this.
Dumbbell press on bench- 3x16 20 pounds first set then 25 pound dumbbells 2nd
Dumbbell flys - 3x16 12 pounds first 2 sets then the 3rd 15 pounders
Dumbbell curls 3x16 per arm 15 pound dumbbells
Lateral raises 3x8 12 pound dumbbells
Tricep extensions - 3x16 25 pound dumbbell. i use 1 dumbbell with both arms
then lawnmowers on the bench - 3x16 25 pound dumbbell
Is this a good upperbody workout? should i drop something or add in something?
i generally do 35 minutes on a exercise bike after i do this lifting.
3. Because i am reducing my calories to lose fat would i still be gaining strength but no mass or would i just be making sure i don't lose the strength and muscle i have?
I was thinking about doing upper body exercises followed by cardio 2 times a week, lower body exercise 2 times a week with no cardio, 2 days of just cardio and then a rest day. I don't know if that would be good or not and i could use some help. Much thanks
1. Should i be doing lower body weight training as well as upper? If so should i skip my cardio for that day or do it afterwards? What lifts could i do because currently we only have a bench and dumbells?
2. every 2 days i do my upper body workout like this.
Dumbbell press on bench- 3x16 20 pounds first set then 25 pound dumbbells 2nd
Dumbbell flys - 3x16 12 pounds first 2 sets then the 3rd 15 pounders
Dumbbell curls 3x16 per arm 15 pound dumbbells
Lateral raises 3x8 12 pound dumbbells
Tricep extensions - 3x16 25 pound dumbbell. i use 1 dumbbell with both arms
then lawnmowers on the bench - 3x16 25 pound dumbbell
Is this a good upperbody workout? should i drop something or add in something?
i generally do 35 minutes on a exercise bike after i do this lifting.
3. Because i am reducing my calories to lose fat would i still be gaining strength but no mass or would i just be making sure i don't lose the strength and muscle i have?
I was thinking about doing upper body exercises followed by cardio 2 times a week, lower body exercise 2 times a week with no cardio, 2 days of just cardio and then a rest day. I don't know if that would be good or not and i could use some help. Much thanks
Last edited: