program help

  • Posted by a hidden member.
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    Apr 13, 2009 9:11 PM GMT
    Hey yall,
    Haven't been on in a while. I've been on and off with my workouts, different reasons "excuses" don't need to be mentioned. Anyways. I usually come up with a workout and use it, but not sure if it's right for my needs or whatnot.

    My stats are 27 yo, 280 lbs. My lifting amount will be low due to not working out lately. I am looking to lose 85 lbs by the time I'm thirty.

    I am looking for a good workout to help me acheive this. I don't have money to go to a gym or anything but at home I have a smith machine, workout bench, dumbell set, curl bar, treadmill.

    Would it be best to lose the fat first then worry about gaining muscle, or at the same time? I love being outdoors whether hiking, biking, swimming, etc. Though I have trouble motivating myself to get out and do things when it's by myself. I don't know of anyone willing to do it with me either, and the monotony of being on a treadmill bores me to tears.

    my usual workout is

    Saturday
    Chest
    Benchpress
    Dumbell flys
    Pullovers

    Bi's
    Inclined curls
    Reverse grip curls
    Preacher curls

    Tri's
    Lying extensions
    Kickbacks
    Parallel dips

    Monday
    Back
    Chinups
    Rows
    Pulldowns

    Traps
    shrugs
    High pulls

    Shoulders
    Military press
    Dumbell raises
    Lateral raises

    Wednesday
    Legs
    Squats
    Calf raises
    Leg Extensions

    Abdominals
    Raised leg crunches
    Leg raises
    Oblique trunk rotations

    Any help or suggestions will be great.
  • Posted by a hidden member.
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    Apr 18, 2009 1:56 AM GMT
    bump please
  • Posted by a hidden member.
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    Apr 19, 2009 5:19 PM GMT
    Well I figure I'm goin to try and start the program here, only thing, I aint got money to go to the gym so I was wandering if there is a workout I can do to replace the seated leg press with the equipment I already have?