19yr old college student looking to increase strength, lose fat, at the gym

[EJ123]

I'm a 19 year old guy, weigh about 200 @ 6'2. I've been going to the gym recently at my apartment complex, and what they have is decent.

My problem is is I am a college student (go hokies!) and I only have time to use gym here. I was wondering if it isn't a problem for anyone on here to help me set up a schedule for weight lifting.

At the gym the available exercises are (all on machines) are:

-Sitting bench-press
-Lateral-pulldowns
-Curling grip (uses the lateral pulldown pulley)
-Shrugs
-This machine where your arms are 90? and 180? apart...you grab this cushiony vertical bar on each side and rotate the arms inside where the vertical bars end up touching...
-This exercise where you grab two handle-grips rested at your waist (while standing erect) and pull them up to your chest and slowly release them down.
-Squats
-Stair Climber
-Treadmill
-Leg extensions (I hear those are dangerous for the knee, so I don't use that)

I go to the gym every two days, so how can I utilize these exercises throughout the week (I typically go Monday, Wednesday, Friday or Saturday, rest Sunday) My campus is huge so I walk a bunch everyday.

So could someone set up a routine for me?
I.E:

Monday: Squats, Leg Extensions, etc.
Wednesday: Curls, Sitting Bench Press, Etc

and how many reps/sets should I do on a comfortable, but challenging weight? I hope I am not asking too many questions, but any advice is much appreciated.

[purepower88]

go to the gym at your uni, how can you not have time? every college student has time to get to the gym. wake up earlier or stay up later. learn to manage your time.

[jimmybody]

I'm a 19 year old guy, weigh about 200 @ 6'2. I've been going to the gym recently at my apartment complex, and what they have is decent.

My problem is is I am a college student (go hokies!) and I only have time to use gym here. I was wondering if it isn't a problem for anyone on here to help me set up a schedule for weight lifting.

At the gym the available exercises are (all on machines) are:

-Sitting bench-press
-Lateral-pulldowns
-Curling grip (uses the lateral pulldown pulley)
-Shrugs
-This machine where your arms are 90? and 180? apart...you grab this cushiony vertical bar on each side and rotate the arms inside where the vertical bars end up touching...
-This exercise where you grab two handle-grips rested at your waist (while standing erect) and pull them up to your chest and slowly release them down.
-Squats
-Stair Climber
-Treadmill
-Leg extensions (I hear those are dangerous for the knee, so I don't use that)

I go to the gym every two days, so how can I utilize these exercises throughout the week (I typically go Monday, Wednesday, Friday or Saturday, rest Sunday) My campus is huge so I walk a bunch everyday.

So could someone set up a routine for me?
I.E:

Monday: Squats, Leg Extensions, etc.
Wednesday: Curls, Sitting Bench Press, Etc

and how many reps/sets should I do on a comfortable, but challenging weight? I hope I am not asking too many questions, but any advice is much appreciated.

Monday: Squats, Leg Extensions, barbell lunges, deadlifts
Wednesday: Curls, Sitting Bench Press, Etc
friday: shrugs, upright rows, lateral raises, front raises
do cardio for 20 minutes max dont run hard

eat every 2 to 3 hours
no fatty foods
go low on carbs but high on protein
keep all meals in a small portion except for breakfast

[EJ123]

go to the gym at your uni, how can you not have time? every college student has time to get to the gym. wake up earlier or stay up later. learn to manage your time.

I enjoyed your helpful and thorough answer, especially since you have no understanding of my schedule. Perhaps you have not gone to college, hence the ignorance (not to mention the lack of simple grammar) and silly assumptions about every college student having time to go to the gym - completely erroneous.

Respect my situation. The gym I have is perfectly acceptable, and I can compensate for any missed muscle groups otherwise.

[EJ123]

Monday: Squats, Leg Extensions, barbell lunges, deadlifts
Wednesday: Curls, Sitting Bench Press, Etc
friday: shrugs, upright rows, lateral raises, front raises
do cardio for 20 minutes max dont run hard

eat every 2 to 3 hours
no fatty foods
go low on carbs but high on protein
keep all meals in a small portion except for breakfast

Is it alright to go a whole week without working a certain muscle group though? Thank you for a timely and great response.

[purepower88]

i enjoyed your helpful and thorough answer, especially since you have no understanding of my schedule. Perhaps you have not gone to college, hence the ignorance (not to mention the lack of simple grammar) and silly assumptions about every college student having time to go to the gym - completely erroneous.

Respect my situation. The gym i have is perfectly acceptable, and i can compensate for any missed muscle groups otherwise.

you have time. Everyone has time. Wake up earlier. Stay up later. Go in between classes.

[jimmybody]

Is it alright to go a whole week without working a certain muscle group though? Thank you for a timely and great response.

if you mean doing more cardio then yes its alright to go

but if your looking for fat loss and want to be lean i would keep my diet plan strict

[x0rcist]

Try Bill Starr's 5x5 I've been doing it and making steady gains in all my lifts and have gotten much, much thicker. Simple and effective.

Go Canes.

[jimmybody]

you have time. Everyone has time. Wake up earlier. Stay up later. Go in between classes.

not very. I go to school till 2 i wake up at 5 if imma get da job at the gym im applying to imma work till 10 leaving out hw and only fitting time only for my meals and lifting. He goes to college and even though im not in college yet i understand its a huge pain in the butt

[Insanity_SC]

not very. I go to school till 2 i wake up at 5 if imma get da job at the gym im applying to imma work till 10 leaving out hw and only fitting time only for my meals and lifting. He goes to college and even though im not in college yet i understand its a huge pain in the butt

Everyone has time in college. Everyone. I know kids who work 30 hours majoring in Electrical Engineering and they have lots of free time.

[jimmybody]

Everyone has time in college. Everyone. I know kids who work 30 hours majoring in Electrical Engineering and they have lots of free time.

true

but who knows what hes majoring in. If its medical then yea no time lol
but i dont know