weight loss plan in need of some work (newbie)

F

fnmkid

0
Can you guys evaluate this for me? I'm basically a newbie to weight training and this is what one of the trainers at the gym reccomended as I'm looking to drop about 25-35 pounds.

M
Full body
Lat pulldown (2x12)
Incline press (2x12)
Shoulder Press (2x12)
Bicep Curls (2x12)
Leg curls (2x12)
Leg extension (2x12)

Followed by 30 mins on cross trainer

T
20 mins HIIT

W
Upper Body
Lat pulldown (2x12)
Seated Row (2x12)
Shoulder Press (2x12)
Shoulder Raises (2x12)
Chest Press (2x12)
Pec Flys (2x12)
Seated Dip (2x12)

30 mins cross trainer

T
20 mins HIIT

F
Lower Body
Leg curls (2x12)
Leg extensions (2x12)
Calf Raises (2x30)

30 mins cross trainer
(I need some help on this day)

Saturday and Sunday=off days


I know most of you guys are probably gonna laugh at this because from what I've read on here it does seem pretty weak. If you guys could reccomend me something else that'd be great. As you can see, I do prefer the machines over the free weights by far. So any help would be greatly appreciated.
 
M
Full body
Lat pulldown (2x12)...DO 4TH
Incline press (2x12)...DO 3RD
Shoulder Press (2x12)...DO 5TH
Bicep Curls (2x12)...LEAVE OUT
Leg curls (2x12)...DO SECOND
Leg extension (2x12)...LEAVE OUT AND REPLACE WITH SQUATS OR DEADLIFTS AND DO 1ST

Followed by 30 mins on cross trainer

T
20 mins HIIT...LEAVE OUT FOR NOW

W...REPEAT DAY 1 PROGRAM
Upper Body
Lat pulldown (2x12)
Seated Row (2x12)
Shoulder Press (2x12)
Shoulder Raises (2x12)
Chest Press (2x12)
Pec Flys (2x12)
Seated Dip (2x12)

30 mins cross trainer

T
20 mins HIIT...LEAVE OUT FOR NOW

F...REPEAT DAY 1 PROGRAM
Lower Body
Leg curls (2x12)
Leg extensions (2x12)
Calf Raises (2x30)

30 mins cross trainer
(I need some help on this day)

* AFTER 3 OR SO WEEKS CHOOSE DIFFERENT EXERCISES AND DO THE SAME THING
 
theenforcer1 said:
you left out the most important part--

your diet?

whats it look like

also what are your stats... height weight etc?
Click to expand...

oh no i'm working on that too, i was just asking about my actual workout. i've cut out all fast food and i'm focusing on proteins and carbs. i try to eat every three hours as well.

i'm 6'2, 225, last time i checked about 24-25% body fat.
 
fnmkid said:
oh no i'm working on that too, i was just asking about my actual workout. i've cut out all fast food and i'm focusing on proteins and carbs. i try to eat every three hours as well.

i'm 6'2, 225, last time i checked about 24-25% body fat.
Click to expand...


it's very hard to help you without an example of your daily diet. Weight loss is more nutrtion then gym.
 
theenforcer1 said:
it's very hard to help you without an example of your daily diet. Weight loss is more nutrtion then gym.
Click to expand...


okay well its still in the works but this is how its been over the last few days

breakfast
multivitamin
plain corn flakes with skim milk
glass of milk

snack
sandwich (whole grain bread, lean meat)

lunch
another sandwich (poor teenager living on own, dont have a lot of food)
glass of skim milk

snack
trail mix bar

dinner
whatever lean meat i can get my hands on


plus in the meantime i drink between 1-2 gallons of water



i'm thinking about buying some eggs or walnuts or something to throw in for a snack
 
swans05 said:
M
Full body
Lat pulldown (2x12)...DO 4TH
Incline press (2x12)...DO 3RD
Shoulder Press (2x12)...DO 5TH
Bicep Curls (2x12)...LEAVE OUT
Leg curls (2x12)...DO SECOND
Leg extension (2x12)...LEAVE OUT AND REPLACE WITH SQUATS OR DEADLIFTS AND DO 1ST

Followed by 30 mins on cross trainer

T
20 mins HIIT...LEAVE OUT FOR NOW

W...REPEAT DAY 1 PROGRAM
Upper Body
Lat pulldown (2x12)
Seated Row (2x12)
Shoulder Press (2x12)
Shoulder Raises (2x12)
Chest Press (2x12)
Pec Flys (2x12)
Seated Dip (2x12)

30 mins cross trainer

T
20 mins HIIT...LEAVE OUT FOR NOW

F...REPEAT DAY 1 PROGRAM
Lower Body
Leg curls (2x12)
Leg extensions (2x12)
Calf Raises (2x30)

30 mins cross trainer
(I need some help on this day)

* AFTER 3 OR SO WEEKS CHOOSE DIFFERENT EXERCISES AND DO THE SAME THING
Click to expand...

Thanks for the tips. Is there a reason doing the full body three times a day is better then what I was doing before? Also why no HIIT?
 
full body 3 times a week is better than doing isolations ..
i would concentrate on compound exercises ..like
deadlift, squat, standing military press, flat bech, dips,
pullups
 
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