How does my plan sound?

[Original Poster]

Hi all,

My fitness goal for the start of 2015 was to complete the couch to 5K run which I have now done so moving on to the next thing.

27 years old, shade under 6 foot, weigh about 105kg.

Aim is pure weight loss

I have a friend who competes in natural body building etc who really knows his stuff and has got me onto a program to continue the weight loss -

5 sets of 20 reps for every exercise, 60 second break between sets -

Day 1 - Legs
Day 2 - Chest and Shoulders
Day 3 - Rest
Day 4 - Back
Day 5 - Biceps and Triceps
Day 6 - Rest
Day 7 - Rest

Chest and Shoulders -

Flat dumbbell bench press
incline dumbbell bench press
Chest pec dec machine
Military press
Side lateral dumbbell raise

Back -

Assisted wide grip pull ups
Assisted close grip pull ups
Bent over barbell row
Lateral pull down machine
Low pulley cable row

Biceps and Triceps -

Barbell bicep curl
Dumbbell concentration curl
Dips (assisted machine)
Rope cable pull downs
Hammer curl with dumbbell

Legs -

Barbell squat
Leg press
Leg extension
Leg curl
Barbell lunges



What are peoples opinions? As mentioned I'm doing this purely for fat loss.

[Crush]

Fat loss = what you eat

Has your friend sorted a meal plan / calorie limit?

[Original Poster]

Crush said:

Fat loss = what you eat

Has your friend sorted a meal plan / calorie limit?

Sorry should have mentioned that. My diet is already well in check!

[LordGrover]

I'm sure your friend's advice is good, but as a beginner you may benefit from an established beginners' program like SL5x5 or Starting Strength.

[Crush]

LordGrover said:

I'm sure your friend's advice is good, but as a beginner you may benefit from an established beginners' program like SL5x5 or Starting Strength.

Also look at Simple Power Based Routine on Iron Addicts or Ice Cream Fitness which is a variation on 5x5, all good for intermediates as well as beginners.

[Original Poster]

Thanks will have a read