I'm just getting back in the habit of working out. I dropped 15lbs earlier this year and I've just been maintaining my weight now. (I'm 6'4 265 right now.. :x
)
Starting C25k program b/c I'm going to run in some events next year with some co-workers. As far as weight lifting I've started this routine back up.
Chest
Exercise Sets Reps
Dumbbell Bench Press 4 8, 8, 6, 6
Incline Bench Press 4 8, 8, 6, 6
Cable Crossovers 4 8
Triceps
Exercise Sets Reps
Close Grip Bench Press 3 8
Lying Tricep Extension 3 8
Rope Pulldowns 3 8
Back
Exercise Sets Reps
Exercise Sets Reps
Wide Grip Pull Up 4 8 (slow)
Close Grip Pull Down 4 8, 8, 6, 6
Cable Row 4 8
Biceps
Exercise Sets Reps
Barbell Curl 3 8, 8, 6
Incline Bench Dumbbell Curl 3 8
Dumbbell Preacher Curl 3 8
Legs
Exercise Sets Reps
Squat 4 8
Stiff Legged Deadlift 3 8
Leg Curl 3 8, 8, 6
Leg Extension 3 8, 8, 6
Standing Calf Raise 4 15, 12, 10, 8
Shoulders
Exercise Sets Reps
Military Press 4 8, 8, 6, 6
Dumbbell Lateral Raise 3 8
Bent Over Rev Fly 3 8
As far as supplements only taking a pre-workout, multivitamin and whey protein. I've cut out all fast food/fried food and no sodas as well. Also planning on doing some Insanity workouts for cardio if I get bored with jogging. Any advice on my current workout? I mainly want to cut another 15-20 and work on getting my cardio back up.