Fitness

My fitness goals are simple.  I want to use the combination of Cardio and Resistance training to get more healthy.  For starters, that means for me to get rid of all this weight.  I started by journey (again) the first of the year.  I weighed in at 330 lbs.  Below is my fitness plan.

Cardio

Bike/Strider/Elliptical 5x a week for 30 minutes or more

Resistance Training

Upper Body 2 x week

Upper Body Max (Circuit Style)

Warm-Ups

Exercise Sets Reps
Treadmill/Elliptical 1 5 Mins
Small Shoulder Circles (forward) 1 30 Secs
Small Shoulder Circles (Reverse) 1 30 Secs
Push Ups 1 15 to 20
Light Pull downs 1 10 to 15

Complete the following exercises in a circuit style fashion.  Rest only where indicated and to change weights.

Exercise Sets Reps
Flat Barbell Bench Press 3 8 to 12
Flat Chest Flyes (Dumbbells) 3 12 to 15
Bench Dips (Triceps) 3 Max Reps
Pull Downs 3 12 to 15
1 Arm Dumbbell Rows 3 8 to 12
Barbell Curls 3 15
Shoulder Lateral Raises (Dumbbells) 3 10 to 12
Shoulder Press (Dumbbells) 3 8 to 12
Barbell Shrugs 3 12 to 15
Double Crunches 3 15 to 20
Push Ups 3 Max Reps
Lying Leg Lift/Butt Lift 3 10 to 15
Plank 3 30 to 45 Secs
Bicycle Crunches 3 20 to 24

I have chosen not to do any lower body weight lifting exercises.  I have had 3 ACL surgeries and feel that the best way for me to gain muscle in my legs is in my cardio workouts that include the strider, elliptical, and cycling.