Chest/Back/Shoulders Work Out:
2x8-12 Wide-Grip Pulldowns
2x8-12 Narrow-Grip Pulldowns
2x8-12 Seated Rows
2x8-12 Bent Over DB Rows
1x failure Pull-Ups
4x8-12 Bench Press
2x8-12 Incline DB Press
1x8-12 Cable Crossovers
1x8-12 Incline Flyes
1x failure Push-Ups
2x8-12 Military Presses
1x8-12 Arnold Presses
1x8-12 Lateral Raises
On Sunday, I do Chest/Back/Shoulders
On Tuesday, I do Legs/Arms
On Thursday, I do Chest/Back/Shoulders
On Friday, I do Legs/Arms
On Days in between, I bike and am trying to get back in to HIIT cardio.
My goal is weight loss still but I still would like to be gaining muscle when I'm losing weight. When I started on the whole fitness bandwagon about a year and 2 months ago(July), I was approaching 320 pounds and by December I was 260 pounds, only to get back up to 277 pounds by May. This summer I got back to 260 pounds but am at a stale point, probably due to lack of will-power when it comes to dieting. This program was made by my trainer for me to do on my own for weight loss. I see him every few weeks and the workout I do with him is different. Should I stick to this and is there any other advice you guys have. Dieting and cardio advice would also be good. Thanks.
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