I copied this workout from a freind of mine who is also going to try. It's a total body workout if im not mistakin, but i didnt find any leg presses or curls so let me know what you guys think.

Monday
Power clean 4x5
Front Squat 4x10
Rom Deadlift 4x10
Bench Press 4x10
Db Row 4x10
Shoulder Press 4x10
1 Arm Lat Pull

Wed.
Clean Pull 4x5
Back Squat 4x10
Good Mornings 4x10
Db press 4x10
Cable Row 4x10
DB Push Press 4x10
Pull Up On Machine 4 as many as i can

Thur.
DB Snatch 4x5
Overhead Squat 4x10
Seated Goodmorning 4x10
Incline Bench Press 4x10
Lat Pulldown 4x 10
Shoulder Press 4x10

In betweeen days i do a spin class which is about 45 min long. I wiil also do 3 set of situps with a weight on me. My goal is simple just want a nice shape and muscle tone. I dont wanna be all buff more cut than anything. Let me know what you think of this plan. Im open to some tweaks on what i have posted.

dude...thats a pretty bad workout imo. The volume is freaking RIDICULOUS, and most likely will cause overtraining and possibly injury.

It has good exercises but all in all, you can do a much better workout than this.

Do this - http://www.sosuave.net/forum/showthread.php?t=125444

Whats your weight, BF%, and lets see your diet. A workout is nothing without a good diet.

Eat like this - http://www.sosuave.net/forum/showthread.php?t=134782

I'm sure you will have questions...let them rip and go through the Vault and get educated - http://www.sosuave.net/forum/showthread.php?t=126233

You won't regret it.

I-tallionStallion said:

dude...thats a pretty bad workout imo. The volume is freaking RIDICULOUS, and most likely will cause overtraining and possibly injury.

It has good exercises but all in all, you can do a much better workout than this.

Do this - http://www.sosuave.net/forum/showthread.php?t=125444

Whats your weight, BF%, and lets see your diet. A workout is nothing without a good diet.

Eat like this - http://www.sosuave.net/forum/showthread.php?t=134782

I'm sure you will have questions...let them rip and go through the Vault and get educated - http://www.sosuave.net/forum/showthread.php?t=126233

You won't regret it.

Click to expand...

^^^^^^^^^^^^^^^

Well i don't know my bf% but i am overweight as of last friday i weighed 180 and am 5 8. I am down form 212 from a few months ago but all i really did was give up drinking and cleaned my diet just a little. I was also working out but injured my shoulder when maxing out at the end of December so have been do light cardio since. My diet is usually the same everyday cuz i suck at cooking and i cut way back off of refied beans and mexican rice. I know it needs work so thanks for the links.


Breakfast
Three eggs and chorizo
flour tortilla

Lunch
a turkey sandwich or
a chopped salad with grilled chiken
muscle milk shake

Dinner
Either Grilled Chicken breast/steak/porkchop
Side of corn or green beans

I also drink atleast 1 gallon of water a day and never drink anything else beside the occasional protein drink. Thanks for the links and feed back.