[quote]jakeman124 wrote:
No offense taken. This is why I am asking. My goals are to get lean and toned. And loose about 15 lbs. I am 6’1 1/2 " Tall and 215 LBS. I am 50 years of age and been lifting on and off for about 3 years. Presently back 3 months. I just had c-spine surgery last year. I have not measured myself yet. I am being told i do way to much arm work i am presently doing the are stuff 2 days a week and thought i was doing good by cutting it down to 1 day. I am asking because I think i am over training. And maybe light on the lower body. thanks for your time and help
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If that’s the case then I’d suggest getting on a good, balanced basic program and just eating clean diet. Beyond that you can up your cardio and eat a caloric maintenance (or slight deficit).
I’d suggest doing a Push/Pull, or Upper/Lower split (Monday, Wednesday, Friday alternating between the two workouts).
Pick one basic exercise for each muscle group. Examples include:
Chest: Bench (DB, BB, incline, decline, flat)
Back (I’d suggest doing one lat dominant movement, i.e. pull-ups and one trap dominant movement, i.e. deadlifts): Deadlifts, rows, pull-ups (variations of these are also good)
Quads: Squats (front, back, hack, etc…), leg press, machine hack squat
Hams: RDL’s, leg curls, rope pull-throughs, sumo leg press
Shoulders: shoulder press (DB, BB, to front, to behind the head if flexibility allows, arnolds, etc…) upright rows
Biceps: standing curls (DB, BB, EZ curl), preacher, incline
Triceps: close grip bench, skull crushers, cable pushdowns, dips
calves: seated, leg press, hack squat machine, donkey, standing
forearms: wrist curls, reverse curls, hammer curls, gripper machines
If you also wanted to throw in some ab isolation work that’d be fine as well (though if you really put in the effort on the other exercises you might not need to).
Some good ab exercises include: planks, hanging leg raises, ab wheel. Crunches are ok, but I prefer the others
Hope this helps. Good luck.
Oh, and one more thing. Don’t ever use the word “toned” on this forum again. You’ll get ruthlessly flamed for doing so. In fact, better to just remove it from your vocabulary all together. 