Suggestions?

[curtst]

Do you all have any suggestions on what exercises to do? Should I just pick what ever the exercise guide has listed on it? Or should I do something else? Should I stick with what ever I pick through the whole 12 week course, or should I mix it up? If I do mix it up, when do I?

Sorry for all the questions. This is why I have issues working out, I need to be told exactly what to do and when to do it. So any suggestions and help would be greatly appreciated!

I currently weight 230lbs, I want to lose at least 30, but my ideal weight is around 180. I am in the military so I have to keep my abs strong, and be able to do a bunch of push ups. Also running is a big thing.

Thanks for the help!

Here is what I got for now

Upper Body:

Chest
Barbell Bench Press
Dumbbell Flyes

Back
Wide-Grip Lat Pulldown
Back Extenstions

Shoulders
Upright Cable Rows
Seated Dumbbell Press

Biceps
Alternate Dumbbell Curls
Reverse Grip Barbell Curls

Triceps
Cable Extensions
Lying Tricep Press

Lower Body:

Quads
Barbell Squats
Leg Press

Hams
Lying Leg Curls
Dumbbell Lunges

Calves
Seated Calf Raises
Standing Heel Raises

Abs
Ab Machine
Cable Oblique Crunches

Would this be a good setup for me? Or should I go for something else?

Thanks again

[jamesgarcia]

That workout looks great. It is definitely a workout I would follow. I just have my own particular quirks however. If I am going to be doing leg curls, then I'd like to be doing leg extensions as well. They seem to go hand in hand in my weird rationalization of things.

Let us know how your progress goes!

[romadey]

Yoga is a step towards a beautiful healthy life. Practicing any type of yoga will build strength. In order to lose weight, you must eat healthily and burn calories by doing exercise that raises your heart rate on a regular basis. Many people also choose to combine yoga with running, walking or other aerobic exercise in order to reach their weight loss goals. Yoga is really helpful in shaping up your body. If you don't have time to go for yoga classes, you can bring home Yoga for LifeDVD form Veria's online store. With the help of this, you can practice yoga at your own convenience.

[Jared]

Reverse barbell curls seem to work my forearms more than biceps ... I prefer just standard bar curls.
Also maybe I do them wrong, but lunges always seem to work my quads more than hamstrings. I know in the book it says hams, but I don't see how that's the case. Also ExRx lists 'em under quads: Thigh Exercise Menu

Also try deadlifts --- good for hamstrings, lower back ... posterior chain in general.

[Chris]

When you do a lunge, let's say with the right leg, your right quad muscles will work on the way down. Once your knee drops below 90degrees (if it does), then it works your right hamstring. It will also work both of these muscles on the other (extended leg).... This is also a great core exercise as it takes a fair amount of balance to keep from falling over. Point is, it's a compound movement that could actually be used as either quad or hamstring exercise, same as squats.