I'm a sloth on the way to become a fit sloth

[Szeph el raton]

If you'd be going to post "use the search function, noob!" or "just eat and lift", then why don't you just use the back button of your browser now? Thanks.

Ok, so I've used to be skinny fat and am on my way to just become fat. I'm lazy as hell and have the willpower of a paper bag. But I like women and I like to do things with them, which makes becoming fat an disadvantage. So I've decided to get in shape a while ago. I'm going to the gym appr. twice or 3 times a week which also showed some results already and I'm cutting out soda and sweets from my diet but still I'm quite a noob when it comes to getting fit despite all I've read.

I've naturally wide hips, pronounced (not sloppy) ass and strong legs (big thighs, good calves). Goal is to not increase leg size in any way but to tone them a little. Upper body needs more work, want to get a little bigger all around there.

I've put together a training plan I'd like to stick with which involves the training split on 4 days (twice upper body, twice lower body).

Day 1
Bench press (3x8)
Seated close row (3x10)
Dumbbell fly (3x10)
Reverse dumbbell fly (3x10)
Preacher curl with barbell (3x10)
French press (3x8)

Day 2
Squat (3x8)
Dumbbell lunge (3x10)
Calf raise (3x10)
Twist crunch (3x12)
Reverse crunch (3x12)

Day 3
Pull up (3x8)
Military press (3x8)
Upright row (3x10)
Triceps dips (3x8)
Cable triceps push-down (3x8)
Dumbbell biceps curls (3x10)

Day 4
Dead lift (3x8)
Dumbbell lunge (3x10)
Machine leg curl (3x10)
Hanging leg raise (3x10)
Clam crunches (3x12)

Warm up is 10 minutes on the elliptical, after the training 15 - 45 minutes again, depending on how late I am (gym closes at 10).

Is this workout good or are my plans crap? I'd be interested in the opinions of the people here what is redundant, useless or what is missing.

 

[deadly7]

Originally Posted by Szeph el ratón

Warm up is 10 minutes on the elliptical, after the training 15 - 45 minutes again, depending on how late I am (gym closes at 10).

Skip the after-workout run. If you do your workouts right you'll be getting cardio out of it. If you really want to, do 15 minutes and call it a day. Too much and you can actually negatively affect the muscle you're building.

 

[Lizen]

Good luck man. It takes quite a bit of willpower to stick to a plan like that. Good luck and I hope you stick it out! Looks good though.

 

[mintyfresh]

Because you would like to lose fat, include 20-30 minutes of intense aerobic activity to what you have listed above.

 

[Kris]

As Mike B urg ener would say, you need to adopt a junkyard dog attitude, be explosive and get "butt aggressive."

 

[Lagrangian]

Concentrate on your diet (calorie deficit for cutting, surplus for bulking), maintain decent protein intake to stave off LBM loss and keep intensity high in the weight room. That should get you pretty far.