31 Years Young

Training Beginners
1

Hello all,
I am 31 years old and I am looking to get my ass into shape over the winter. I have lifted in the past but never really stuck with it.(bad decision on my part)Now I am as dedicated as ever. My current weight is 206 as of last week and roughly 20% body fat.(so the little machine says at the gym.) I do have a new workout schedule which I will post and I will post my diet as well.

I want to know if I’m on the right track for fat loss and gaining muscle for next spring and summer.
My workout is as follows:
Monday
Chest and Tri’s
Bench- 135
sets-4
reps- 12-10-8-6

Incline bench
Incline bench-95
sets- 4
reps- 12-10-8-6

Fly’s
130 lbs
sets 4
reps- 12-10-8-6

Dips
12-10-8-6

tri pushdowns
57.5
sets-4
reps- 12-10-8-6

skull crushers
65 lbs
sets 4
reps 12-10-8-6

Tuesday
Back and Bi’s
Bent rows
95 lbs
4 sets
reps-12-10-8-6

lat pulls
140 lbs
4-sets
reps 12-10-8-6

one arm rows
60 lbs
4 sets
reps 12=-10-8-6

machine rows
140 lbs
sets 4
reps- 12-10-8-6

Supermans
42.5
4 sets
reps 12-10-8-6

reverse Fly
55 lbs
4 sets
reps 12-10-8-6

21’s
55lbs
3 sets
21-21-21

Legs
Squats
185
4 sets
reps 12-10-8-6

leg extention
145
4 sets
reps- 12-10-8-6

leg curls
160
4 sets
reps- 12-10-8-6

stiff leg dead lift
180 lbs
4 sets
reps 12-10-8-6

calf raises In out
90 lbs
4 sets 4 sets 4 sets
reps 12-10-8-6 12-10-8-6 12-10-8-6

Shoulders and Traps
Military press
95 lbs
4 sets
reps 12-10-8-6

DB Shrugs
55lbs
4 sets
reps 12-10-8-6

up right rows
75 lbs
4 sets
reps 12-10-8-6

barbell shrugs
135
4 sets
reps 12-10-8-6

DB twisted
30 lbs (easy)
4 sets
reps 12-10-8-6

Fly drop sets
20-15-10 lbs
3 sets of ten each

Bi’s and Tri’s
Strait bar curl
75 lbs
4 sets
reps 12-10-8-6

Tri pushdowns
57.5 lbs
4 sets
reps 12-10-8-6

Db curls
30 lbs
4 sets
reps 12-10-8-6

skull crushers
65 lbs
4 sets
reps 12-10-8-6

Hammer curls
25 lbs
4 sets
reps 12-10-8-6

kickbacks
20 lbs
4 sets
reps 12-10-8-6-

21’s
55lbs
3 sets
reps 21

push ups
3 sets
reps - to failure

This is my new workout routine. I know I need to work my abs into this program. Other than that how does it look?

My diet is pretty simple.
Protein shake for breakfast
along with one capsule of
fish oil
Lipo lean
Andro lean

Work Out

Lunch
Protein shake
lipo Lean
Andro lean

Chicken and vegetable
or steak and vegetable for dinner

bed time
lipo lean and protein shake.

Am I on the right track?
how can I improve my workout?
I also do cardio on non lifting days
for an hour or so a day.

Thanks All,

2

On the workouts…i would say change up the rep scheme. Just doing the down side of a pyramid won’t do much. Maybe add weight as you decrease the reps.

Also, from personal experience, if you make just shakes the staple of your diet, you are going to tear up your stomach. You can add somemore calories in there and get some more solid foods.
You could have real foods for your major meals and then the shakes as snacks…or as your after workout meal.
As I said, I would try to get more solid food in there…trust me, yoru stomach and butthole will let you know you are doing wrong.

3

thanks, I am adding weight as I complete each rep scheme. I am also snacking on fruits and almonds during the day as the craving get bad.
My old workout consisted of 3 sets of ten. As much weight as I could push or pull.

4

Are you trying to loose some fat or just gain muscle?

5

I’m trying to loose fat. I’ve never really had defined abs and i’m working out 5 days a week. I’ve seen some improvements in the past 2 weeks and I’ve also lost about seven pounds.