HI, I read a few of the stickys and did a few searchs didn't really get all the info I wanted so hopefully its cool I am making another thread. and don't worry I know its noones job to help me make a routine any help is cool.
so I have been going to planet fitness for about 3 months the trainer pretty much just walked me around when I asked about this machine and that machine she said yeah sure you could do that one. lol so pretty much every machine she said to use I asked her about free weights and she said she is not trained to instruct on free weights.
6 foot 250 pounds male would like to lose weight and get stronger this is what I currently do. do this 2-3 times a week going to start going 5 times a week I think.
run 30 minutes tabbing between 6 mph and 8 go to 10 for my sprint at the end then I do 5 minutes at 4 mph with the incline at 4 and I go down 3-2-1 once a minute for the cooldown
first I do a chest press thing with dumbells I do 50s x 10 then 60 x 10 if I do 60s again I can get 10 again or If I go 70 I can get 6-10 depending the day. 250 pound male only doing 120 pounds I feel pretty embarassed when I work out.
40% leg press 6 45 plates 8 plate ,10 plate doing 10 reps each time. I feel like a vulture stealing everyones 45 plates could go a bit higher but I could prolly switch over to real squats and be fine with like 140 so no need for extreme plate stealing.
then I do the chest fly machine or hammer motion machine depending which is free. chest fly I do 90-130-150 hamer motion machine I do 70-90-110
calf raise thing on the 40% machine I just do 10 plates and do 10 reps with 3 sets
then the chest fly or hammer whatever one I did not do before
thigh induction abduction I do both? the inward and outward v leg thing I just set it to the max and do 10 x 3 it says 290 plus the 15 from turning the knob, but there is no way its 300 pounds I have tried this machine at other gyms and found it pretty hard at 160 so the machine at my planet fitness is just wrong.
pull up machine. lat pull down? 150-170-190, 190 is about all I can do. I can;t do any real pull ups I can't always get 190 10 times 8-10 times.
leg extension 130-150-170 10 x 3
getting sleepy sorry if its making less sense.
I try to do 4 diff upper body and 4 leg exercises when I go which has been 2-3 times a week pretty much do the same thing every time my legs have gotten stronger my chest has stayed the same, shoulders have gotten a little stronger my running has gotten much better.
SO what do I need help with? is 4 upper body 4 lower body enough? I read in one of hte sticksy you should sort like back and bicep chest and tri shoulder and something. so I would like to have a routine with day 1 day 2 day 3 day 4 day 5 etc. prolly have day 3 be pure cardio or something day 1 chest/tri day 2
so like day 1 chest and legs? what exercises how many?
day 2 back /bicep... I have not even tried to work out my bicep yet they are also very weak. what exercises? how many
day 3 pure cardio? I am trying to lose weight too.
day 4chest and legs again? diff exercises the same ones?
day 5 shoulders and stuff?.. which ones?
I tried using the make a workout thing but it seems to be broken or maybe my laptop is missing some java app it needs or something. also read in a sticky if you want size bulk whatever do more reps if you want str go lower reps more weight? I am already 250 pounds and quite weak for my size so I am just looking to get stronger not bigger, so I should do fewer than 10 reps at more weight?
again any help is cool thankyou.
so I have been going to planet fitness for about 3 months the trainer pretty much just walked me around when I asked about this machine and that machine she said yeah sure you could do that one. lol so pretty much every machine she said to use I asked her about free weights and she said she is not trained to instruct on free weights.
6 foot 250 pounds male would like to lose weight and get stronger this is what I currently do. do this 2-3 times a week going to start going 5 times a week I think.
run 30 minutes tabbing between 6 mph and 8 go to 10 for my sprint at the end then I do 5 minutes at 4 mph with the incline at 4 and I go down 3-2-1 once a minute for the cooldown
first I do a chest press thing with dumbells I do 50s x 10 then 60 x 10 if I do 60s again I can get 10 again or If I go 70 I can get 6-10 depending the day. 250 pound male only doing 120 pounds I feel pretty embarassed when I work out.
40% leg press 6 45 plates 8 plate ,10 plate doing 10 reps each time. I feel like a vulture stealing everyones 45 plates could go a bit higher but I could prolly switch over to real squats and be fine with like 140 so no need for extreme plate stealing.
then I do the chest fly machine or hammer motion machine depending which is free. chest fly I do 90-130-150 hamer motion machine I do 70-90-110
calf raise thing on the 40% machine I just do 10 plates and do 10 reps with 3 sets
then the chest fly or hammer whatever one I did not do before
thigh induction abduction I do both? the inward and outward v leg thing I just set it to the max and do 10 x 3 it says 290 plus the 15 from turning the knob, but there is no way its 300 pounds I have tried this machine at other gyms and found it pretty hard at 160 so the machine at my planet fitness is just wrong.
pull up machine. lat pull down? 150-170-190, 190 is about all I can do. I can;t do any real pull ups I can't always get 190 10 times 8-10 times.
leg extension 130-150-170 10 x 3
getting sleepy sorry if its making less sense.
I try to do 4 diff upper body and 4 leg exercises when I go which has been 2-3 times a week pretty much do the same thing every time my legs have gotten stronger my chest has stayed the same, shoulders have gotten a little stronger my running has gotten much better.
SO what do I need help with? is 4 upper body 4 lower body enough? I read in one of hte sticksy you should sort like back and bicep chest and tri shoulder and something. so I would like to have a routine with day 1 day 2 day 3 day 4 day 5 etc. prolly have day 3 be pure cardio or something day 1 chest/tri day 2
so like day 1 chest and legs? what exercises how many?
day 2 back /bicep... I have not even tried to work out my bicep yet they are also very weak. what exercises? how many
day 3 pure cardio? I am trying to lose weight too.
day 4chest and legs again? diff exercises the same ones?
day 5 shoulders and stuff?.. which ones?
I tried using the make a workout thing but it seems to be broken or maybe my laptop is missing some java app it needs or something. also read in a sticky if you want size bulk whatever do more reps if you want str go lower reps more weight? I am already 250 pounds and quite weak for my size so I am just looking to get stronger not bigger, so I should do fewer than 10 reps at more weight?
again any help is cool thankyou.