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  1. #661
    Registered User bsdesign0000's Avatar
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    Age: 49
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    I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)

    I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.

    My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.

    oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
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  2. #662
    Registered User bsdesign0000's Avatar
    Join Date: Sep 2018
    Age: 49
    Posts: 28
    Rep Power: 0
    bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50) bsdesign0000 will become famous soon enough. (+50)
    bsdesign0000 is offline
    Originally Posted by bsdesign0000 View Post
    I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)

    I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.

    My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.

    oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
    So i created a new full body workout routine with a friend of mine. Here is what i will be doing:

    its 3x a week, about 80min workout or so. Mondays I will be doing all my exercises at 8 reps (calf raises at 12). Wednesdays will be doing 9 reps (calf raises 16). Friday will be doing 10 resp (calf raises 20).
    Each week I will be adding about 10% of weight to the exercises. On my rest days I will be doing 30mins (or more) of cardio, plus ab workouts. Here is the routine (I dont have free weights at my gym so i will be using the smith machine):

    Elliptical - 10mins (warmup)
    Squats - 4 sets (1 warmup)
    Bench Press - 4 sets (1 warmup)
    Bent Over Rows - 4 sets (1 warmup)
    Seated Overhead Shoulder Press - 4 sets (1 warmup)
    Stiff Legged Deadlift - 3 sets
    Calf Raise - 3 sets
    Barbell Curls - 3 sets
    EZ-Bar Skullcrushers - 3 sets
    Elliptical - 5mins (cooldown)
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