work out routine

hay could some one make me a quick work out routine.

i have a bench press,one 20 pound dumbbell, ez curl bar, two 8 pound dumbbels.
http://i48.tinypic.com/10e36l4.jpg


i want a routine that is about 15-30 min a day/every other day.

if you need any other info plzz tell me.

 

do burn outs on bench

i think it goes by the heaviest you can lift then take out 5 lbs on each side after 10 sets

keep doing this until you have no weights on your bar then last 10 reps u done

 

ill try some of them but im kinda looking for a fat loss routine.

 

I'm not 100% sure but I'm fairly certain that bench pressing won't burn fat that well, its for building upper body strength.

Jogging is a better alternative.

 

Eat less calories. /thread

 

well to be honest i dont eat much. i eat 1 slice of pizza at school and then diner at home and maybe like a hot pocked some times but not to often.

 

Not true, Bench press will have an after burn meaning you are lossing weight progressively throughout the workout. He would be better jogging though. If you want to lose fat I recommend that you do exercises such as dips lunges squats and jogging anything that will increase your heart rate. Sit-ups and crunches are also good but if your struggling wait and do them when you have a partner and feel more comfortable.

 

I'll give you a huge tip.

There is a methode calling "afterburn effect" and it is one of the best methodes out there for losing fat without losing muscle.

I can go deep in it but if you want to chat about it, I rather not post it here. Feel free to add me on msn. I can support you all the help you need. [email protected]

 

Hi man, I really recommend Mike Chang's workouts man, his shoulder workout especially, it's intense.

Here's his YouTube channel: http://www.youtube.com/user/sixpackshortcuts?feature=watch

 

Do about 3 sets of 8-12 reps per muscle. About 1 min rest between sets.

 

Make me A sig, and heres a workout for the payment
(btw, I weightlifted for school so I know what to do, also cut out your pizza, spring for something healthy ask the lunch people, and stop the Hot pocket snacks its worthless calories with no nutritional value)

Ok first
Jog 100meters.
Run backwards 100meters.
Do lunges 100meters
Then inchworms 25meters

Thats to stretch you out and loosen up so you don't pull anything


Ok take the two 8 pound dumbells and put them on the floor.
Hold them in the push-up position.
(About 30 Reps with each arm)Do 1 push-up on the dumbells, then turn to a side and pull the dumbell up to your chest. Then repeat for the other side

Next:
Take your bench bar put it on the floor
(Make sure this is a weight you can hold)
Now lift the bar from the floor up to your waist and curl it 15 times. Then hold it up to your shoulders/chest and push it up 12 times then bring it back down slowly to your chest each time.


Then finish off with that 20pd dumbell.
Get a flat surface, wrap a small hand towel around the dumbell, get on a standing knee and pull the towel wrapped around the dumbell (NOT THE DUMBELL) up to your chest and slowly put it back down (20 reps each arm)


Since the purple workouts are harder, I suggest you do a Cyan then a Purple, and mix them up every other day.
Should take you about 23minutes

 

A serious workout routine will last you more than 30 minutes. It's about an hour a day.

Also you should not be working the same muscles every day or even every other day, if you really want to get into this buy a gym membership because you wont accomplish all that much with what you have. If you're looking to gain muscle; you dont have enough weights to do anything. If you're looking to lose fat, you don't have the best setup for that either.

Gaining muscle = Gym Membership
Losing Fat = Cardio, eating less calories, and the calories should come from healthy foods not junk.

 

Meeder, wtf kinda sig is that lol XD

 

Bench Press (Chest, Tricep)
Bent Over Rows (Back)
Weighted Lunges (Legs)
Military Press (Shoulders, Tricep)
Bicep Curls (Bicep)

Superset them all, as in, do one immediately after the other, or with a 30 second break in between each one. After all 5, rest 2-3 minutes, then do it again. After that, if you're up to it, do it one last time. Do them in that order. Do 6-8 reps per exercise per set. Do this once every 2 days.

30 minutes is nowhere near enough time, but that routine should do you some good.

 

The easiest thing to do to lose weight as generic as it sounds is to follow the 2400 calorie diet. If you're looking for something to curve your diet beef jerkey is the way to go; it expands in your stomach and tricks your brain into thinking you've eaten a full meal. It has killer amounts of sodium tho(about 75% of your daily amount) so keep this in mind.