File :-(, x, )
Anonymous
I am 18 and currently (approximately) 185cm tall and weigh 75kg (but have little muscle mass and a fair paunch)

For the first time since primary school I have been eating healthily and exercising and have lost 10kg in the past 2 months (down from 85kg) but of late I have lost motivation due to a lack of a proper regime.

So here I am asking that someone provide me a good, heavy, exercise regime that you use/have used yourself. I have a bench press, with a variety of bars and bells and a lat pulldown, I also enjoy jogging.

I dont need a diet, I did nutrition in my final year and eat a very balanced diet (with the occasional splurge) so that is under control.

I am also fairly new to weights, so approximate weight increments that I should use would be very much appreciated.

Cheers for reading this if you have, I would very much appreciate any advice.
>> free worl out plans Anonymous
http://www.freetrainers.com/

The wheight will depend on you max which they will not tell you but if you have been working out and know what you max rep is you should( all I know is pounds so you will have to do the conversion) start out with 70% of your max and increase by 5-10 ponds a week.
>> Anonymous
Starting Strengh - /rs/ it

Stronglifts - stronglifts.com
>> Anonymous
>>449520
Day1:
-Back & Chest Set-
Dumbbell Rows 8-10
Pushups 8-10
Dumbbell Rows 8-10
Flat Dumbbel Flys 8-10
-----Rest----- 4 sets
-Bicep / Tricep Set-
Dumbbel Curls 8-10
Lying Dumbbell Extensions 8-10
Hammer Curls 8-10
Overhead Dumbbell 8-10
----Rest---- 4 sets


Day2:
-Theighs & Hamstrings- (Make sure to not over-extend)
Dumbbell Squats 8-10
Dumbbell Lunges 8-10
Ballet Squats 8-10
Stiff-legged Deadlifts 8-10
-----Rest---- 4 Sets

-Calves & Shoulders-
Standing Calf Raises 8-10
Dumbbell Shoulder 8-10
Standing Calf Raises 8-10
Bent-Over Lateral
-----Rest---- 4 Sets

Day3:
15-25 Upper Abs
15-25 Lower Abs
----Rest---- 4 Sets
----Run 40 minutes----


Have been on this for a while now and it's worked out pretty well. If it's too intense, double the rest, lower the weight, and up the repetition (ie: Dumbbell Rows 10-15
Pushups 10-15 ---rest---)

G'luck
>> Anonymous
>>449532
I signed up to this, cheers. But Im still keen for something else if you have it.

>>449535
would you be able to dumb this one down a bit? I really am very new to this and dont have any access to help other than online