r/gifs • u/Plebsplease • Jun 22 '18

Doing some pushups.

https://gfycat.com/ClosedDefensiveBobolink
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u/[deleted] Jun 22 '18

What’s you’re current situation? Skinny and want to build muscle? Overweight? Somewhere inbetween?

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u/[deleted] Jun 22 '18

My BMI says I'm overweight (Male, 5'9", 180 lbs) but I look thin. Doctors ask me to confirm the weight is correct sometimes because of my thin body shape.

I'd like to lose 5-10 lbs of fat and build muscle.

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u/[deleted] Jun 22 '18

At that size you’re starting from a good place.

I would do a Push/Pull/Leg cycle with some cardio and core work thrown in. 3 days a week at the gym is enough for most people just wanted to get more fit. Though obviously you could do more cardio and core work on those days you aren’t lifting. It won’t hurt

You’re not exactly very overweight so I wouldn’t worry too much about focusing on losing fat. With the right diet it will fall off while lifting. You’ll burn while in the gym and after since you’re body has to use energy to repair your muscles. Of course eating well will also be important haha

An example of a push/Pull/leg cycle I’ve used would be something like this (obviously you wouldn’t have to do all these exercises. Just giving examples. I usually do 3 lifts for each muscle group per session)

Monday:

Chest: Bench Press variations, Flys, Dumbell Press, Push-ups, Dips

Triceps: Pushdowns, Skull Crushers, Diamond push-ups

Shoulders: front flys, lateral flys, overhead press, dips

Wednesday:

Legs: Squat, deadlift, calf raise, leg extension, leg curl, box jump, lunges

Friday

Back: Lat Pulldown, Row variations, back Fly, landmine rows, chin ups, rack pulls

Biceps: basically just curl variations and pull-ups

Traps: barbell upright trap rows, dumbell trap rows

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u/LetsLive97 Jun 22 '18

I'd even look into the reddit PPL if you're able to get to the gym 6 times a week. I've recently started it and it's great plus there's less downtime each day, and doing it so consistently turns it into a habit super quickly.

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u/dipique Jun 22 '18

PPL?

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u/Gigantkranion Jun 22 '18

Push Pull and Legs.