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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.

the first thing you need to do if you want to lose wieght is get your diet straight. Trust me its cheaper then you think, get a sams club member ship, and go nuts in there. Its cheaper then going to get fast food every day.

second, if your cutting you may want to drop your rep ranges down in order to keep strength up. I usually run a 5x5 on compound movements when i'm cutting. I also dont see any true shoulder excersices accept for shrugs. I would also add them in.

the cardio may be a little excessive. Believe it or not, more isnt always better, and it could lead to muscle loss. I wouldnt go over 4 days a week and i would try not to go past 40 min on any day especially if your trying to run at an intense pace.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Money is really really tight bro, So cant really go and buy food period at the moment.(Live in a poor 'hood, Middle of a court situation where i have to pay up a couple G's, Tough times...)

How many reps would you suggest? Add weight and do less reps? Same weight and less reps. Also more sets then?

Also on my cardio i walk fast, No jogging or running on my treadmill. Not the greatest of quality. But personally i dont see how cardio can lead to muscle loss... I'd think just more calories being burned...

I'll deff look into more shoulder excersises too, When would you reccomend i do them? Where in my schedule looks good?

I concur about the back lacking. I do the following on back day:


military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Your back is a VERY important and is very major in overall growth/development.

Also, a 5lb tub of protein is only like $25 or so from http://www.bulknutrition.com and 2 scoops x 2 shakes a day that will last you about a month (26 days or so I believe?) and is an extra 80g of protein a day.

Im trying to do it all natural, Jus watching what i eat and working out. No supplements at all. Dont need them in my opinion, I know many buff dudes who jus do it working out only(people in prison for example.)

Also dont have the greatest variety of shit to do. Got a "Powerhouse Cage" and a treadmill.

But im deffinatley considering changing my whole workout plan.



Ok put it this way, If im trying to lose weight and bulk up, What would ya'll suggest me to do when? What excersises, And food if your up to it.

I usually have a bowl of fruit/oatmeal for breakfast. Sphagettios for lunch(Broke as fuck... :( ). And whatever for dinner(bugers, tacos, chicken, Jus whatever we got.

I jus really really want to be succesful this time, Have failed in the past. Ive finally quit abusing substances, As ive said im caught up in the court system, Trying to get back in school to get my education. Im trying to do anythign and everything to better myself as a person.

Thanks for all and any help, I truley appreciate it.

trust me on this, when you over do it with the cardio, you will lose muscle. Your basicly telling your body that you want to make it easier to run further, this means that your body will do what it has to, in order to make that easier. decreasing mass is one part of that. Look at any long distance runner, they are all boney thin pencil lookin mofo's. But if you do it right, look at any short distance sprinter ... they are all cut up jacked dudes right?

as far as the diet goes I understand, money being tight and all. but you can just as easily go and buy a 20 dollar tub of protien, that will last you for a month, as you can go and buy 20 spagettio cans that will last you 20 days ... same price, and the protien gives you more.

as far as everything else goes, I dont want this to be too long. you can pm me and I will help you with whatever you need. I understand you want to be successful, and its a bitch to try hard an fail, the thing is, it really isnt that hard to do it right and succeed.