Hey all
im 18 and i use to play football aand was in pretty good shape...but now i havent been and i work out but dont know any routine so i just do random stuff like benching then thats it. Does any one have a routine you can give me im looking to loose weight and tone up not bulk up any help is greatly appreciated
Need help!
Moderators: Boss Man, cassiegose
Re: Need help!
did you have a routine for football? try that again
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ultimatehlth
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- Joined: Mon Sep 21, 2009 8:17 pm
Re: Need help!
Here is a basic routine to start with.
Bench press
Lat pulldown (or pull-ups)
Chair dips
One-arm dumbbell rows
Seated dumbbell shoulder press
upright row ( pull bar up to chin, hands shoulder width)
Lunges (or step-ups on 14-16 inch bench)
Crunches
Reverse crunches
Do 3 sets of each 8-12 reps. Pick a weight you can do 8 times, when you can do 12 increase weight and go back down to 8. Do 1 set of each as a circuit with little rest between exercises, rest after each circuit. Perform 2 -3 times week add interval cardio on alternate days.
Personal Trainer in Los Angeles
Bench press
Lat pulldown (or pull-ups)
Chair dips
One-arm dumbbell rows
Seated dumbbell shoulder press
upright row ( pull bar up to chin, hands shoulder width)
Lunges (or step-ups on 14-16 inch bench)
Crunches
Reverse crunches
Do 3 sets of each 8-12 reps. Pick a weight you can do 8 times, when you can do 12 increase weight and go back down to 8. Do 1 set of each as a circuit with little rest between exercises, rest after each circuit. Perform 2 -3 times week add interval cardio on alternate days.
Personal Trainer in Los Angeles