Please help I need to make a Routine (i am 210lbs)
Firstly, I have been visiting this site for couple of weeks now, I have been going to my gym every single day and working out but I believe I am over working my self.
Height: 5ft 10
Weight: 210 LBS
Yes, I am over weight.
Waste: 38 inch
Chest: 42 inch
Biceps: 14 inch
At the moment this I do at the gym:
65 Min on the treadmill (cardio daily)
On the machines after cardio:
MTS ROW = 3 X 8 (49KG)
MTS front pull down = 3 X 8 (49KG)
Incline press = 3 X 8 (49KG)
Shoulder Press = 3 X 8 (49KG)
Seated leg press = 4 x 8 (80KG)
Standing calf = 3 x 8 (90KG)
Horizontal leg press = 3x 8 (92KG)
Pectoral fly = 3 x 8 (35kg)
Rear deltoid = 3 x 8 (25KG)
Lat pull = 3 x 8 (49KG)
Seated leg curl = 3 x 8 (80KG)
Leg extension = 3 x 8 (70KG)
Chest press = 3 x 8 (56KG)
Seated row = 3 x 8 (60KG)
Shoulder press = 3 x 8 (35KG)
Arm curl = 3 x 8 (12KG)
Triceps press = 5 x 8 (15KG)
This big machine where I select the weight and pull it downâ€¦ ( I couldnâ€™t find the name of the machine but its there because my gym doesnâ€™t have bar bell).
Then I use a big long weight thing that I put on top my shoulders and twist my self around for few times.. Feels great and I believe it helps my abs.
Thatâ€™s it, thatâ€™s what I do daily the first week when I did it, it hurt my hands very badly when I woke up I could feel pain every where, then the 2nd week it wasnâ€™t so bad and the 3rd week I couldnâ€™t feel any painâ€¦
Help me out guys, I need a routine that gives me weight loss as well as muscle gain at the same time.