All free weights...need a program

[newfiejeff]

Hi all, I will be 42 the end of this month and I need to lose weight and get my body in shape. I am 6 foot 3 and 230 pounds. What kind of routine can I have without using machines? I have dumbells and barbells and a bench, got any ideas? My body needs a miracele!!!!!

[lahr]

Thats easy. You have every man's greatest workout tools, dumbbells and barbells. Since you are older, I would start you off with a 3 day split and the best thing to start with would be circuit training. Which means you would perform a full body workout, with light weight, and I would start you out pretty average like say 3 sets of 10 for everything.

So Monday, Wednesday, Friday - Fullbody workout, 1 exercise per muscle group, changing the exercises every week to start off. once you get back in the swing then we will start tricking your body.

Chest: DB flat bench

Back: DB single arm Lat row

Abs: lay flat on floor, with calfs on bench, and perform crunches

Shoulders: DB side raises

Biceps: Concentration Curls

Triceps: DB Kickbacks

Legs: Walking or Jogging 1 mile depending on physical condition

I wouldn't risk starting with more than 25lbs on any exercise until you are comfortable, don't do the barbell without a spotter.

This is an example for you. You can use the workout tracker on bodyspace to find more exercises.