Printable work out Routines ?

[Bama Boy]

I know how to loose weight and lift properly . I need a 4 to 5 a week routine for cardio and weights . I want to loose another 40-45lbs by September and put on muscle . I have done really well . I have lost 16lbs in 2.5 weeks . I just want some routines printed on paper lifting and cardio included . Any Ideas ?

 

[Fireproof]

There are a lot of pre-configured plans at Bodybuilding.com for various goals.

Take a look here: http://www.bodybuilding.com/fun/find-a-plan.html

For hypertrophy purposes - I've had better success with plans that work each muscle group at least twice per week. Either...
- Full body x 3 times per week
- Upper, Lower, off, Upper, Lower, off, off (doing cardio on some of the off days)

 

[chrismez]

Go on youtube and check out the HIIT workouts, especially the ones by fitness blender. Killer cardio and fat burning workouts,

 

[Nelson Vergel]

Click on any muscle part on this figure for exercise routines and videos

http://www.exrx.net/Lists/MMale.html

 

[Bama Boy]

Thanks Brother !

There are a lot of pre-configured plans at Bodybuilding.com for various goals.

Take a look here: http://www.bodybuilding.com/fun/find-a-plan.html

For hypertrophy purposes - I've had better success with plans that work each muscle group at least twice per week. Either...
- Full body x 3 times per week
- Upper, Lower, off, Upper, Lower, off, off (doing cardio on some of the off days)

 

[Bama Boy]

Click on any muscle part on this figure for exercise routines and videos

http://www.exrx.net/Lists/MMale.html

will do Thanks brother !

 

[Ramrod]

Here is a Large Collection of Strength Programs. Mostly in the 10-12 week range though.

Most of these are Spread Sheets or a link to an online Spread Sheet.

http://ramrodreviews.com/powerlifting-routines

 

[ERO]

Wow - these are terrific resources - thank all of you for posting them!