Losing weight and getting in shape.

[rewtbeer]

Hey guys.

I plan on loosing weight, so there is cardio with this plan as well. The real thing I'm still a little sketchy on, is Leg/Arm day. There is alot of exercises these days, and maybe I can tone them down like the Shoulder/Chest/Back day.

Any help would be awesome.

----------------------------
DAY 1
Chest/Back/Shoulders
3 x 12 (ramped) Incline Bench
3 x 12 (ramped) DB Flye
3 x 12 (ramped) Row
3 x 12 (ramped) ??? (row till bands)
3 x 12 (ramped) Press
3 x 12 (ramped) Lateral


Day 2
Legs/Arms
3 x 12 (ramped) Squats
3 x 12 (ramped) Lunges
3 x 12 (ramped) Hamstrings
3 x 12 (ramped) Calf Raises
3 x 12 (ramped) Barbell Curl
3 x 12 (ramped) Hammer Curl
3 x 12 (ramped) Bench Dips (tris)
3 x 12 (ramped) Skull Crusher


Day 3
Chest/Back/Shoulders
3 x 12 (ramped) Flat Bench
3 x 12 (ramped) Cable Flye
3 x 12 (ramped) Lat Pulldown
3 x 12 (ramped) Cable Pull
3 x 12 (ramped) Arnold Press
3 x 12 (ramped) Verticle Raise


Day 4
Legs/Arms
3 x 12 (ramped) deads
3 x 12 (ramped) Stair climb
3 x 12 (ramped) Hams
3 x 12 (ramped) Calf Raises
3 x 12 (ramped) Curl Bar
3 x 12 (ramped) Cable Curl
3 x 12 (ramped) Cable Press Down
3 x 12 (ramped) Kick Back

[Rodzilla]

where did you get this routine?

[rewtbeer]

A few people were talking about this split, I simply changed most of the exercises to what I can do at home. I don't have access to a gym.

Bad? Good? I'm guessing bad.

[Rodzilla]

im not crazy about it, you use a lot of arms on chest,back,and shoulder movements.

[jdmalm123]

im not crazy about it, you use a lot of arms on chest,back,and shoulder movements.

agree. put more effort into your back and chest moves and reduce the direct arm moves. No one says you can't do a different rep/set scheme for different muscle groups. Just because your lats may respond to one range, doesn't mean your delts will, etc.