Bodybuilding.net - Bodybuilding Forum

I found a routine similar to this online and decided to follow it, But i dont go to a gym and got a home gym so i changed bits and peices of it so that i can do all the excersises without having to go and buy more shit to do it with.

Im wondering everybodys thought on this routine and any suggestions on it?

Mon: Chest/Back/Abs

-Inclined Bench Press, 3 sets, 10-15 reps.
-Flat Bench Press, 3 sets, 10-15 reps.
-Barbell Butterflys, 3 sets, 10-15 reps.
-Behind The Neck Pulldowns, 3 sets, 10-15 reps.
-Airplane(Instead of hyperexstentions, Looking for something better to do.) 3 sets, 10-15 reps.
-Bench Leg Raises, 5 sets, 20-30 reps.
-Treadmill in the morning for about 20-40 minutes, And treadmill at night for about 20-40 minutes.

Tue: Biceps/Triceps

-Barbell Curls, 3 sets, 10-15 reps.
-Dumbell Concentration Curls, 3 sets, 10-15 reps.
-Tricep Dumbell Kickbacks, 3 sets, 10-15 reps.
-Reverse Dumbell Flies, 3 sets, 10-15 reps.
-Dumbell Shrugs, 3 sets, 10-15 reps.
-Treadmill in the morning for about 20-40 minutes, And treadmill at night for about 20-40 minutes.

Wed: Rest.

-Treadmill in morning for about 60 minutes, Treadmill at night for about 60 minutes.

Thur: Legs/Abs

-Squats, 4 Sets, 10-15 reps.
-Leg Curls, 4 sets, 10-15 reps.
-Leg Raises, 4 sets, 10-15 reps.
-Crunches, 4 sets, 10-15 reps.
-Treadmill in the morning for about 20-40 minutes, And treadmill at night for about 20-40 minutes.

Fri: Same as monday.


My main goal is weight loss and i want to lose alot of weight and replace it with muscle. I'm currently overweight. I need a stricter diet, Dont have the money to go out and buy certain foods and try to stick to a body builders diet so i jus eat whats around and try to watch the calories. Try to eat alot of fruit and drink up to about 4 liters of water a day.

If anybody has any suggestions or words of inspiration feel free to drop them.