Well I have been trying to put together a full body workout that I can do using the equipment that I have at home. I haven't posted it before because the equipment we have on hand is a Bowflex and well it seems that most folks don't like the Bowflex. So, here goes anyway and any constructive help is appreciated.

My goals are as follows:

1. Reduce body fat - currently at approx 15-16%, would like to reduce to around 10% or less before summertime.

2. Increase overall muscle strength and composition.

I am focusing on the reduction of body fat first and will then formulate a new workout plan to increase muscle.

The work out is as follows:

Bench Press
Shoulder Press
Triceps
Curls
Lat Pulls
Rear Deltoid Rows
Lower Back Extensions
Squats
Resisted Ab Crunch
Trunk Rotation

The plan is to do the above routine on M-W-F and then do my cardio routine on my recumbant bike at T-TH-S and have an off day on Sundays.

Any suggestions (other than switching to dumbells ) or modifications that I should consider?

Thanks,
-Eric

Bro you're gonna find that most people on here look down on any type of machine and they swear the only way you will ever do any kind of work-out of importance is with free weights. While free weights are superior yes, the fact is you can get a very good work-out and gains with machines. Just let that stop you.

Free weights are definately much more superior, but if you must work with what you have got, then so be it. First off, that's a large amound of isolation work, and in the wrong places at that. A better routine would be that of more compound work and then finishing it off with some isos. Here's a simple guideline to get you started out, this should be at the basis of your workouts and work from there:

Squat
Deadlift
Bench Press
Pull-Ups/Rows
Shoulder Press

And finish it off with one or two isolation movements maybe, that my friend is when your curls and skullcrushers come in. Also, with those heavy compound exercises, your core is being worked as well.

Haven't been on here long, but been doing a lot of reading...I tried to come up with a full body routine but haven't gotten much feedback on it, so I experimented a little this morning when working out.
I did the following:
Squats
Deadlifts
Pull Ups
Rows
Bench Press
DB Incline Press
Shoulder Press
DB Curls
Dips
Shrugs
All for 3X8
Took almost an hour and was a hell of a workout...

My goal is weight loss and maintainance, I will prob do the above minus the DB Incline Press twice a week and cardio all other days except Sun.

Are there any benefits in regards to weight loss if I lifted 3 times a week??? or should I stick to twice a week and cardio on the other days???

It depends on how much muscle you want to build. If you're strictly looking for weight loss then twice a week of weight training and mostly cardio works, but if you're looking to build muscle twice a week is too little

I am looking for weight loss right now, but I want to keep the muscle I have. I am currently 5' 10" 220 and 20%BF. Looking to drop 20lbs in 12 weeks with 1800 calorie intake daily.

The Bowflex is a better "machine" because of the cable system. Cables will allow your limbs and joints a pretty good natural range of motion. Other machines like the leg press and ab cruncher thing with weights should be avoided. These machines can cause injury because they dont allow each individual to move the way their body should naturally.


These two movements are not interchangeable.

with full body workouts you should switch the order of the exercises you do - for example, don't always start out with a chest exercise.