http://www.best-of-diet.biz/free-weight-loss-exercise-programme/
Exercise, weight lifting and weight loss?
I'm looking for some help in trying to plan an exercise program. I have 39 years, male and weigh 232 pounds. I love walking and have access to a weight room (free weights and machines) can help someone out and tell me how many days I should do what and for how long, etc. I would not mind having six-pack abs, but I'd settle for a flat stomach and more muscle definition (Dean Cain, actor). I know this will take me some time and that's fine, but it can help someone plan a good exercise regime
best reference in the world I can give is Scooby's workshop. www.scoobysworkshop.com He offers advice for people in all phases of training and it really works. My advice beyond that is a lift 3 days a week at least 5 days a week and get great half hour of brisk walking or jogging 5-6 days a week. Split your workouts so you work all different muscle groups day and go to training for 30-45 minutes. (My routine basis) Monday through bank Flys in the chest, abdominal waist. Tues – Lat pulldowns (or chin ups), turning rows Ab / Russians. Wed-Leg Extension, Leg Curl, leg press. Mon-shoulder raises, shoulder shrugging, his face poses. Fri-Bicep curls, curls Conversely, bank stretch. Demo 6 sets of each exercise with eight repetitions per set as much weight as you can use with good form. Scooby workshop has videos and examples all these exercises and more … 6-8 weeks after mixing a little with the new continue to exercise good profits.
Weight Loss Exercise Program Week 6