New to working out

[Chris_CT]

Hello all,
name is Chris, I am 34 yo 6' and 260 pounds and 31% (as tested by the trainer at the gym). I am new to the gym and looking for a good 3 day split workout. Such as a Mon Wed Fri I did see this one on another topic (as posted below) and I liked how it looked but I was wondering what exercises to do for each body group. I forgot to mention I do have knee issues as I tore left knee ACL when I was 17. I also practice Judo once a week but I'm more of an assistant instructor. I do have access to a local gym, Workout World in Norwich. I would love to get down to between 18-21% and weight down below the 200 mark (at least) before wife and I celebrate our 5 year anniversary in Nov of 2011. Any help will be appreciated.
Thanks in advance Chris

Monday: chest/shoulders/tricep
Tuesday: cardio or off
Wednesday: back/bicep
Thursday: cardio or off
Friday: lower body
Saturday: cardio or off
Sunday: rest

[Bonnie]

What do you mean cardio or off ?

[Fygle]

Hint hint

[Bonnie]

Pff are you hinting at an off day as no cardio ?...unspeakable sir !

[Fygle]

I was hinting at you meaning an off day was not an option...I could be wrong

[Bonnie]

Lol, no I still firmly believe in 2 days off per week

[Chris_CT]

What I was saying was I would either do cardio for that day or take the day off, as I do agree with you, you should take 2 days off per week for proper muscle growth and healing. I am just trying to figure out if this is a good weekly plan and what are some good exercises for each muscle group.

[Chris_CT]

What I was asking for was for a few good exercises for different parts of the body ie; tris, bis, chest, back, legs ect..... As for workout schedule I am going 3 days a week weight training and 2 days cardio and 2 days rest for proper muscle growth here is what I'm thinking... Currently stats are 6' tall 260 pounds and 42 inch waist and would like to get down to 200 pounds, I know it not possible to do so by next Nov but I would like to be closer than I am now. main area I would like to work on is losing beer , the funny thing is I don't drink beer. Any advice would be helpful. Thanks Chris

Monday: chest/shoulders/tricep
Tuesday: cardio
Wednesday: back/bicep
Thursday: rest
Friday: lower body
Saturday: cardio
Sunday: rest

I should add I work 3rd shift security 11pm - 7am at a hospital, I do have access to a gym. I don't eat a lot while I'm at work I only have a couple snacks; yogurt, banana, granola bar, sugar free iced tea and coffee.

[Lateralis17]

Chris, you can lose sixty pounds in a year no problem. advice is to monitor your calorie intake and limit it to like 1,500 a day. And do an hour of cardio everyday. You'll lose that 60lbs in like 3 months. I had a friend who lost about a hundred pounds that way in like 4 months. I know its not the most healthy way to do things but it really is effective. Its all about self discipline and how bad you want it. Hope this helps.
Cheers

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