MEN'S WORKOUT PLAN NEEDED

elsinora

Hi guys

I am helping one of my friends (and roller derby team mates) lose weight and strengthen up. We have his nutrition plan sorted and I have some ideas for his workout sessions (45 mins). He is already on skates 3-8 hours a week but he needs some form of workout plan to help with skating and lose weight (he's 180cm, 107kg)

Basically, weights, squats, lunges, kettlebells etc is what is needed for a 45 min session each time.

Any of you pros out there can recommend for him? For roller derby, super strong quads and core are optimal and upper body, not so much.

Any suggestions would be great.

L

Branstin

Have you tried the below sites just for the workouts:

http://www.bodybuilding.com/

http://www.sparkpeople.com/resource/fitness.asp

BigT555

if he wants joocy quads Starting Strength is the way to go