Sensible programme for gym 3-4 times per week

[broken biscuit]

Right. I am currently 80kg and 5'9". I want to drop back down to <75kg, and to tone up a bit. I have a holiday in 6 weeks, so ideally want to get back into shape a bit more by then. My weight tends to drift between 75-80 depending on whether I am active or office based at work.

I have just joined a small gym and intend to go minimum of 3 times per week.

Cardio-wise I intend to do 30-45 mins HIIT on the treadmill, plus warm-ups on the cross trainer or rower each session.

With regard to weights, I know pretty much which exercise is which, but want to know the correct way to pair my exercises - ie back/biceps one day, shoulders the next etc, and what exercises to do each set.

Anyone want to draft a simple programme for me?

[Ordinary_Chap]

Without pimping my thread endlessly it maybe worth looking at something along the lines of what I did over 50 days for a competition

http://pistonheads.co.uk/xforums/topic.asp?h=0&amp...

[DownUnder.]

Also to add, 30-45 mins HIIT is far too much, you should do it at an intensity where you feel like your going to die affter 20 mins!!

Look into fasted cardio as well, i'm toning up at the minute and find its really good.

HTH

[Lost_BMW]

Seems like you mainly want to lose a fair bit of weight quite quickly, so getting smaller rather than bigger? But, if you are restricted to 3 sessions a week and do want some muscle strength, even size, development then maybe consider either of:

3 x whole body workouts - focus on compounds and vary weights and reps per workout, so => heavy & low, medium & medium, lighter and higher rep patterns (not too light or too high though)

or a lower body day => upper body day => lower body day => upper body . . . and on, alternating cycle.


Both have worked well for me in the past and seem to be used by quite a few S & C coaches and athletes.