Weight: 119 kg
waist size: 46n inchs

work out plan
Sat; Mon; wed—Weight training
Sun; Tue: Thurs—Cardio
Fri—rest day

Weight training, now i am following for each group a major type exercise followed by another type of one set, resently only I have started this shedule, so please correct me from your exeperiance so that i can follow an ideal log

Chest
1. Dumbbell Press—(wht(Kg) x reps)—5 x 12; 8 x 10; 10 x 8; 12 x 6; 8 x 12(1 mnt rest in b/w)
2. Dumbbell Flyes—-                —8 x 12

Sholder
1. Seated Dumbbell press—        —5 x 12; 8 x 10; 10 x 8; 12 x 6; 8 x 12(1 mnt rest in b/w)
2.dumb bell side rises—            —8 x 12

Back
1. Wide Grip Pull down—            —20 x 12; 25 x 10; 30 x 8; 35 x 6; 30 x 12(1 mnt rest in b/w)
2.Reverse Grip Pull down—          —30 x 12

Triceps
1. Close Grip Push Down           —20 x 12; 25 x 10; 30 x 8; 35 x 6; 30x 12(1 mnt rest in b/w)
2.Dumbbell extension               —- 30 x 12

Biceps
(i will be totally exausted by now)
1. Seated Dumbbell curl           —2 x 12; 4 x 10; 15 x 8; 6 x 6; 8 x 12(1 mnt rest in b/w)
2. Hammer Curls—                —- 6 x 12

Quads
1. Leg press(incline machine)                      —now body weight only 4 set of 12 reps
2. Leg extension—                  —-40 x 12

Hamstrings
1. Dumbbell Lunges—-              ——5 x 12; 8 x 10; 10 x 8; 12 x 6; 8 x 12(1 mnt rest in b/w)
2. Lying lug curls—                —30 x 12

Calves
1. Standing Calf raise—          —15 x 12; 20 x 10; 25 x 8; 25 x 6; 30 x 12(1 mnt rest in b/w)

For Abs I will do on the cardio day

The above chart which I follow is got from a site called “body for life”. (i will not have looked into that if i had known about your site earlier). The above exercise i complete in 1 hr 15 mts..please correct and give me a good log for weight training

Biju

The body for life workouts have too much volume and will get you over trained in no time, especially when you are on a diet.. It surely will help you burn a lot of calories. It is mostly a depletion workout.

I would cut back on the sets for arms to 2-3 sets of 10-12. And if you are doing all the exercises for legs cut back the upper body exercises to one each for chest, shoulder and back, and vice-versa. And most important, you don’t have to go to failure on all sets. Stay 1-2 reps away from failure.

And if you are losing 1-2 lbs per week you are doing great. If not, we will add more cardio or eat less or something. So you are doing fine so far.

Hope I have read you correctly & Correct me if I am wrong

From you advice I am changing my Log to the one below

Chest
1. Dumbbell Press—3 sets of 10 -12 reps with different weights

Sholder
1. Seated Dumbbell press—      —3 sets of 10 -12 reps with different weights

Back
1. Wide Grip Pull down—        3 sets of 10 -12 reps with different weights

Triceps
1. Close Grip Push Down       —3 sets of 10 -12 reps with different weights

Biceps
1. Seated Dumbbell curl       —3 sets of 10 -12 reps with different weights

Quads
1. Leg extension—             
2.            —-40 x 12

Hamstrings
1. Dumbbell Lunges—-          3 sets of 10 -12 reps with different weights

Calves
1. Standing Calf raise—      —3 sets of 10 -12 reps with different weights

and also importantly do i need to do warm up(on cycle or tread mill) before weight training..I do weight training in the evening only, if how long it should be

Biju

I meant if you are doing all the exercises for upper body, just do one for leg exercise. If you are doing just one exercise for shoulder, chest and back, do all exercises for quads and hams.  The next day do all 4 exercise for upper body and one each for quads and hamstrings. Makes sense? See below:

Day 1: Lower Body Emphasis

Chest
1. Dumbbell Press—3 sets of 10 -12 reps with different weights

Sholder
1. Seated Dumbbell press—    —3 sets of 10 -12 reps with different weights

Back
1. Wide Grip Pull down—      3 sets of 10 -12 reps with different weights

Triceps
1. Close Grip Push Down     —3 sets of 10 -12 reps with different weights

Biceps
1. Seated Dumbbell curl     —3 sets of 10 -12 reps with different weights

Quads
1. Leg press(incline machine)              —now body weight only 4 set of 12 reps
2. Leg extension—            —-40 x 12

Hamstrings
1. Dumbbell Lunges—-          ——5 x 12; 8 x 10; 10 x 8; 12 x 6; 8 x 12(1 mnt rest in b/w)
2. Lying lug curls—          —30 x 12

Calves
1. Standing Calf raise—    —3 sets of 10 -12 reps with different weights

Day 2, Upper Body Emphasis

Chest
1. Dumbbell Press—3 sets of 10 -12 reps with different weights

Sholder
1. Seated Dumbbell press—    —3 sets of 10 -12 reps with different weights

Back
1. Wide Grip Pull down—      3 sets of 10 -12 reps with different weights

Triceps
1. Close Grip Push Down     —3 sets of 10 -12 reps with different weights

Biceps
1. Seated Dumbbell curl     —3 sets of 10 -12 reps with different weights

uads
1. Leg extension—       
2.        —-40 x 12

Hamstrings
1. Dumbbell Lunges—-      3 sets of 10 -12 reps with different weights

Calves
1. Standing Calf raise—    —3 sets of 10 -12 reps with different weights

got it I will post my improvement after 30 days…..i.e. Oct 30

Good Luck! And I changed my earlier post because it didn’t make any sense to me (:-

just one more doubt..is it really required to do a 10 minitue cardio before the weight training!!!!

just one more doubt..is it really required to do a 10 minitue cardio before the weight training!!!!

Nope.

It is meant as a warm up. Looking at your pyramid style training, you get good warm up with your weights. If you feel cold, just do 3-5 min on the elliptical or bike.