whole body workout

VoicelessRide

Looking ot do a 6 day exercise program
3 days cardio, 3 days weights

what would be a good weight training plan

- Bench press - 15,10* reps
- Pulldowns - 15,10* reps
- Squats or leg press - 10-15 reps
- Leg Curls - 10-15 reps
- Crunches - 25
- Reverse Crunches - 25
- Double Crunches - 25
- Left Crunches - 25
- Right Crunches - 25
- Bicycle Crunches - 25
- Military press (shoulder press) - 15,10*
- Bicep Curls - 15,10
- Triceps Extensions - 10-15 reps

jstarz002

Looking ot do a 6 day exercise program
3 days cardio, 3 days weights

what would be a good weight training plan

- Bench press - 15,10* reps
- Pulldowns - 15,10* reps
- Squats or leg press - 10-15 reps
- Leg Curls - 10-15 reps
- Crunches - 25
- Reverse Crunches - 25
- Double Crunches - 25
- Left Crunches - 25
- Right Crunches - 25
- Bicycle Crunches - 25
- Military press (shoulder press) - 15,10*
- Bicep Curls - 15,10
- Triceps Extensions - 10-15 reps

There's no need for all those crunches. If I were a beginner I would do Starting Strength 3x a week. All compound lifts. The key is progression; adding weights. Bicep curls are not needed; biceps and triceps already get hit via bench, OHP, deadlifts.

If you don't want to Starting Strength I would add in deadlifts and tricep dips (unassisted) instead of curls and tricep extensions.

Personally I would cut out cardio, no cardio and do SS.... Compounds only 3x a week. That's my advice.

trogalicious

Looking ot do a 6 day exercise program
3 days cardio, 3 days weights

what would be a good weight training plan

- Bench press - 15,10* reps
- Pulldowns - 15,10* reps
- Squats or leg press - 10-15 reps
- Leg Curls - 10-15 reps
- Crunches - 25
- Reverse Crunches - 25
- Double Crunches - 25
- Left Crunches - 25
- Right Crunches - 25
- Bicycle Crunches - 25
- Military press (shoulder press) - 15,10*
- Bicep Curls - 15,10
- Triceps Extensions - 10-15 reps

There's no need for all those crunches. If I were a beginner I would do Starting Strength 3x a week. All compound lifts. The key is progression; adding weights. Bicep curls are not needed; biceps and triceps already get hit via bench, OHP, deadlifts.

If you don't want to Starting Strength I would add in deadlifts and tricep dips (unassisted) instead of curls and tricep extensions.

Personally I would cut out cardio, no cardio and do SS.... Compounds only 3x a week. That's my advice.

Agreed. Pick up and follow Starting Strength / Stronglifts. 3 days a week.

VoicelessRide

So do compound workouts ?

10-12 reps?

trogalicious

So do compound workouts ?

10-12 reps?

Look into the two listed programs. Find yourself a calculator online to give you an idea of warmup sets. I do SL and it's 5 sets of 5 for squat/bench/row/overhead press and 1x5 for dead lifts.
3 days per week. Takes an hour max to get through the sets. You effectively add 5lbs of weight per lift, per workout.. as they're scheduled.

VoicelessRide

The two listed programs?

trogalicious

The two listed programs?

Yeah, the first reply listed Starting Strength. I echoed the sentiment and added Stronglifts 5x5.
http://startingstrength.com/
http://stronglifts.com/

pick one, give it a good thorough read, make sure you warm up properly.. and get going!

VoicelessRide

Tks