Hey all i have read a lot in this forum and seek advice for myself this time. I am 29/m weight 261 lbs and im 6'4". i have been going to the gym and this was my latest workout.
Start with a 15 min bike ride to gym
HIIT running 20 secs @ 10mph, 1min @ 4mph 7x's
3 sets of dead lifts 15reps,12,7
shoulder press 15 reps,12,8
shoulder flys 15reps,12,10
reverse cable cross 15reps,12,7
this is where im getting tired of doing reps for shoulder and back but i move on
lateral raises 15 reps,12,10
lower back extends. Dunno the official name its an exercise were people wrap a 45lb weight to their chest and lift their upper body up in the air. i did 15 reps,10,7
seated bike ride for 20 mins, i don't remember the mph i was too busy playing games on my phone
then 15 min bike ride home.
first i will say my main goal is weight loss.
i wouldn't say this would be my typical workout. but heres what i would like to know.
Am i overdoing or under doing it?
should i incorporate weights with my workouts?
which muscle groups should i work together for maximum weight loss?
should i use all my energy in strictly cardio?
should i expect to gain weight at first due to the muscle gain?
any and all comments constructive criticisms are welcome i will post an update and hopefully follow an full curriculum to the best post/reply
Start with a 15 min bike ride to gym
HIIT running 20 secs @ 10mph, 1min @ 4mph 7x's
3 sets of dead lifts 15reps,12,7
shoulder press 15 reps,12,8
shoulder flys 15reps,12,10
reverse cable cross 15reps,12,7
this is where im getting tired of doing reps for shoulder and back but i move on
lateral raises 15 reps,12,10
lower back extends. Dunno the official name its an exercise were people wrap a 45lb weight to their chest and lift their upper body up in the air. i did 15 reps,10,7
seated bike ride for 20 mins, i don't remember the mph i was too busy playing games on my phone
then 15 min bike ride home.
first i will say my main goal is weight loss.
i wouldn't say this would be my typical workout. but heres what i would like to know.
Am i overdoing or under doing it?
should i incorporate weights with my workouts?
which muscle groups should i work together for maximum weight loss?
should i use all my energy in strictly cardio?
should i expect to gain weight at first due to the muscle gain?
any and all comments constructive criticisms are welcome i will post an update and hopefully follow an full curriculum to the best post/reply
