Please Help Fix my Routine

L

Lemon_Jam

0
Hey guys can you please help me fix my workout plan? I'm trying to add exercises so I will have a full body workout. I'm going for fat loss cause I wanna lose my double chin and big belly and start a healthy lifestyle. I'm 23, 5' 6 1/2 and 135+ lbs.

Here's my current workout plan: M/W/F

Workout A:
Squats 3x15
Bench Press 3x15
Deadlift 3x15

Workout B:
Squats 3x15
Standing Military Press 3x15
Power Cleans 3x15

Stationary Bike - 40-60 mins everyday.

Here's some exercises I found which I dunno if these are the ones that I need to add.

Straight Leg Deadlift - Hamstring
Bent Over Row - Back
Upright Row - Deltoid (Side)
Curl - Biceps
Triceps Extension - Triceps

The italicized exercises are written on a site as optionals. Also I don't know if I can do calf exercises cause they seem to be stepping on something.

Can you please fix my workout plan? Please add the exercises that are important and please also remove the ones that aren't and please fix the schedule. Please keep in mind though that I only have 15lb dumbbells(excluding handle bar) and a barbell made out of cement when suggesting the repetitions and schedules of exercises. I'm also still not that strong, having a sedentary life for years. I hope you make a good workout plan for me I can't wait for it.

Btw should I remove the barbell exercises until I can buy a real barbell and substitute dumbbell exercises? Any ideas any dumbbell substitute for deadlift? I think I can substitute shoulder presses for the military presses if i'm not mistaken.

Thanks everyone. God Bless.
 
Upright rows will meet a mixed review here. I personally found that they gave me mammoth lats, right up until the point my shoulders started disintegrating.

Curls and extensions put very last as isolation exercises.

You could swap your deadlifts for straight leg DLs to mix things up every now and again.

Your main problem re: weight loss is going to be a combination of your diet and when/how you do your cardio.
 
My weight is ok I only really need to lose fat and retain as much muscle as I can. Anyone who can suggest a certain exercises to my current workout to make it more complete?

Also I usually do cardio after lunch then weight training at night. I do 40-60 mins of stationary biking everyday. Should I stick with that much cardio?

Thanks
 
Cardio - no, do HIIT training. read the HIIT forum for that.

Weights. For now just stick with the big 6. That would be the following...

In this order...
Squat
Bench press
Lunge
Chin ups
bent over row
Shoulder press.

You may want to add some isolation (curls, etc...) after, but dont do anything else till your doing all these.

Fly - I love upright rows, Next to shoulder press they are my most likable exercise!!! I just love what they do to the rear lats.
If you can do High pulls its even better - they are the same, but you just let go of the bar when you get to the top!!!!
 
Regular upright rows aren't good for your shoulders though. If you use a wider/snatch grip and bring the bar to the sternum rather than up to your chin or so it's better because it doesn't put your shoulders in an irregular position. Eric Cressey has written about this, it's in one of his shoulder saver articles on t-nation, and on his website as well.
 
Thanks a lot! Need more fixing to do though. What do you think of this routine?

Workout A: Week 1 M/F Week 2 W
Squats 3x15
Bench Press 3x15
Chin up Replacement ?x?

Workout B: Week 1 W Week 2 M/F
Lunge 3x? (gotta try it first)
Shoulder Press 3x15
Bent Over Row 3x?

Is this an ok routine? or should I do all 6 exercise every week M/W/F?
Also can anyone suggest a replacement for Chin Ups cause I can't do them not even 1.

Thanks.

Edited:

I got the schedule wrong. I mean Workout A, M/F week 1 then W week 2. Workout B, W Week 1 then M/F Week 2.
 
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