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  1. Hi fellow nerds & rebels, So today I joined the rebellion. So here's my story : Earlier I used to go to the gym but after a month or so the same set of exercises & routines started boring the crap out of me.I couldn't commit more of myself to the gym & also with my exams coming up, all these situations were provided little help to the voices in my head to continue gym and lose weight. Ultimately I had to quit. But still I hope I'm not done for good. I've had enough of folks call me names behind my back, give that ugly stare while I walk past them and behave like I'm a lesser human or the worst part a "monster". O.K. enough of the sad part, I know to each man his own, now I'd like to rejoin the gym and lose weight for good.But there's this issue that's been constantly bugging me for some months now.I've been having some doubts on my workout regime that I should follow (shout out to Steve Kamb for giving me an idea : "How to Build Your Own Workout Routine"), and after a few considerations and a few more tweaks here and there while also considering the amount of time I can devote, I've come up with a workout regime of my own (yay! ). Below I'd like to post some details about me and also the regime I'm hoping to follow. So this time I'd like to correct all the things I've done wrong in the past and promise myself that this would be my last birthday that I'd like to spend with people thinking of me as just another fat piece of Sh*t. Also I like to vary my exercises, I cant do the same set of effin' exercises until I get in shape, I'd like to have some variety in them so if any variations, suggestions, further corrections, or motivations are welcomed ... Weight : 122 kg's or 268.9 lbs. Height : 167 cm's Workout time : 1 hour No. Of Days In A Week: 5 (Mon, Tue, Wed, Thurs, Fri) Off Days: Sat,Sun Day 1 : Shoulders, Chest, Biceps 1.Warm Up 2.Elliptical trainer (low intensity) for 5 mins 3.Shoulder press machine (12x,10x,8x) 4.Lats pull down (12x,10x,8x) 5.Elliptical trainer (high intensity) for 15 mins Day 2 : Cardio 1.Warm Up 2.Elliptical trainer (low intensity) for 5 mins 3.Treadmill ( low-medium intensity) for 15 mins 4.Recumbent cycle (high intensity) for 5 mins 5.Spinning (high intensity) for 10 mins 6.Elliptical trainer (high intensity) for 15 mins Day 3 : Back, Lats, Triceps 1.Warm Up 2.Elliptical trainer (low intensity) for 5 mins 3.Lat pull down (12x,10x,8x) 4.Horizontal row machine (12x,10x,8x) 5.Cable Triceps Push Down (12x,10x,8x) 6.Elliptical trainer (high intensity) for 15 mins Day 4 : Cardio 1.Warm Up 2.Elliptical trainer (high intensity) for 5 mins 3.Treadmill (low-medium intensity) for 15 mins 4.Recumbent cycle (high intensity) for 5 mins 5.Spinning (high intensity) for 10 mins 6.Elliptical trainer (high intensity) for 15 mins Day 5 : Quads, Legs, Hamstrings, Abs, Glutes 1.Warm Up 2.Elliptical trainer (low intensity) for 5 mins 3.Seated Leg Extension (12x,10x,8x) 4.Seated Leg Curl(12x,10x,8x) 5.Seated Leg press machine (12x,10x,8x) 6.Crunch (12x,10x,8x) 7.Squat (12x, 10x, 8x) 8.Elliptical trainer (high intensity) for 15 mins Also here are some of the extra workouts I'd like to add & replace with or reshuffle after a month with the one above : Hamstrings: 1.Lying Leg Curl Shoulders: 1.Windmill 2.Dumbbell side raise Back: 1.Windmill Quads: 1.Lunge forward Chest: 1.Butterfly 2.Push-up Wall (or) Dynamic Chest Stretch Bicep: 1.Dumbbell bicep curl Triceps: 1.Push-Up wall narrow Abs: 1.Lying Leg Raise 2.Roll back Glutes: 1.Dumbbell Squat Thanks in advance, Ciao!!
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