Title says it all, I can come up with one but it's nice having others do it so you don't pick only exercises you're comfortable with. Goals and info: 5'10" 170ish of mostly fat around thighs, ass, and stomach (mostly love handles ) I'd like to lose fat and gain muscle... I have a nutrition plan and all that to help with fat loss. I would like to have a more defined core, chest, and back/shoulders. I would also like to generally be healthier, if anybody has any protips Thanks, and I also have a full gym at my disposal.
there are so man ways to workout- i coach high school wrestling so in season all i do is wrestle with the team but in the off season i lift like a fiend- if you wanna loose fat and tone your muscles alot of reps with low wieghts-if you looking to get bigger and stronger just stick to the classic pyramid system- i always shoot for 3 exercises with 4 sets each for each muscle group so i get a decent burn-start light and keep getting heavier and heavier- i work chest and back together, arms alone this includes deltoids, and then finish my week with legs with a day between for rest and cardio example chest and back day bench press 12,10,8,6 incline press 12,10,8,6 dumbbell or machine flyes 12,10,8,6 wide grip pull ups how many ever sets till you reach fifty lat pulldown 12,10,8,6 one arm dumbell row 12,10,8,6 bent over lat raises 12,10,8,6
If you want to lose fat and retain muscle, do cardio (either LSD or HIIT - I am a BIG fan of running barefoot The Running Barefoot). If you want a nice ass that the ladies will drool over, do squats. Those are the must have two exercise's in any workout program IMO. Why? Because people ignore the lower body and go for guns. This creates a big muscle imbalance and its not visually pleasing (as well as horrible for sports or MA). Starting Strength(SS) or a similar program is great for beginners, so I suggest you read up on that if you can. It will increase your strength in leaps and bounds Good luck and stay healthy my friend!