Little help here maybe?

[gongshow]

TweetHey all, ive brought this topic up before, but Im inexperienced when it comes to weightlifting...Im looking for a great workout to tone up, and not build mass. Im currently 6'1, 260 with about 22%bodyfat, and Im lookin to drop weight and bodyfat. I was told its neccessary to lift to drop bodyfat, so what Im asking is if anyone can post a great workout that would fit my needs, or a site that I can check out that would give me a good workout...any help would be appreciated!...thanx in advance

[pudgy]

Tweethow is your diet, you workout until you explode but it aint shit without diet. increasing muscle will increase your calories burned, but if you want to see those muscles youll have to get rid of the fat. eating properly combined with a light weight high rep workout should help immensly. dont forget the cardio.

[jstrong20]

TweetWell the main factor that will decide weather or not your bulking or cutting is diet. If your on a cutting diet then your not going to add mass anyway. If your inexperienced to weightlifting then just keep it basic and concentrate on the diet. I'd think a workout such as:

day 1:flat bench 3 sets 8-10 incline db bench 3 sets 10-12 reps
dips 3 sets of bw as many reps as possilbe.
day 2:deadlifts 3 sets 6-8 reps(do not go to failure on these until you've done them for awhile) bent over rows 3 sets 8-10 reps, pullups 3 sets as many as you can
day 3ff
day 4:squats 4 sets of 10-15 reps, ham curls 4 sets 8 reps, and calf raises 3 sets 25 reps
day 5:barbell curls 3 sets 4-6 reps, close grip bench 3 sets 6-8 reps, preacher curls 3 sets 6-8 reps, skull crushers 3 sets 8-12 reps, reverse curls 3 sets 6-8 reps, kickbacks 3 sets 12-15 reps

Also if your calves are week you might want to train them more often like 2-3 times every week and same goes for forearms.

[Speedracer59]

Tweet

Originally posted by jstrong20
Well the main factor that will decide weather or not your bulking or cutting is diet. If your on a cutting diet then your not going to add mass anyway. If your inexperienced to weightlifting then just keep it basic and concentrate on the diet. I'd think a workout such as:

day 1:flat bench 3 sets 8-10 incline db bench 3 sets 10-12 reps
dips 3 sets of bw as many reps as possilbe.
day 2:deadlifts 3 sets 6-8 reps(do not go to failure on these until you've done them for awhile) bent over rows 3 sets 8-10 reps, pullups 3 sets as many as you can
day 3ff
day 4:squats 4 sets of 10-15 reps, ham curls 4 sets 8 reps, and calf raises 3 sets 25 reps
day 5:barbell curls 3 sets 4-6 reps, close grip bench 3 sets 6-8 reps, preacher curls 3 sets 6-8 reps, skull crushers 3 sets 8-12 reps, reverse curls 3 sets 6-8 reps, kickbacks 3 sets 12-15 reps

Also if your calves are week you might want to train them more often like 2-3 times every week and same goes for forearms.

Good workout. If you are not doing cardio then cut the amount of time in between sets also that will help keep you heart rate up and is great for fat loss.Somemore advice as for losing. Forget the scale It can be very decieving.Measure yourself every two weeks and go by your pant size.

[gongshow]

Tweetthanks for all the input, my diet is really clean now, so Im hoping with that and a great workout plan, ill acheive my goals soon! thx all!!!