Biceps + Chest

aalhasan

Hello everyone!

I'm a 200lbs, 5'9, 19yo male with about 30 pounds to lose.
I have some fat disproportions in my body (lots of fat around chest and thighs).
There's no way to spot reduce. I'll have to reduce my overall body fat to lose the fat around chest and thighs.
However, I'm planning to do chest training (elevated pushups) to tone my chest and biceps curls (10lbs dumbbell).
Can anyone suggest a plan for me? like how often and how much I should do elevated pushups and biceps curls.

Any help would be appreciated.

Thanks!

Hexahedra

The best plan is to progressively increase the weight, obviously it's hard to do with pushups and one dumbbell. Unless you can get membership in a gym or buy adjustable weight dumbbells / barbells, you're basically stuck with increasing the repetition. Let's say now you can do 10 pushups in a set, try to increase it so you can do 50 without stopping, then 100, and so on.

StaticEntropy

I'm guessing here that you don't have access to a gym and do not possess a barbell and rack at home. Here is my advice:

1) Get a pull-up bar, maybe one of those that go over a door frame. Do chins and pull-ups to train your back, biceps and forearms. Forget curls.

2) Keep the push ups. Add dips, which can easily be done by using two chairs.



3) Add squats. Body squats, pistol squats, goblet squats (using your dumbbell), etc. Don't neglect your lower body.

4) Since all this is mostly body weight exercises, focus on increasing reps for progression (what Hexahedra said)

5) You can probably do all these every other day, depending on soreness and recovery. I'm not sure what your conditioning level is though.