I've been lifting weights since the end of February, and I've decided it's time to change things up a little.

I lift free weights at home as part of an overall program to lose fat and to be healthy and fit. I'm 6' and weigh 185. My estimated body fat is 24%. I just started doing HIIT and will be doing this three times a week. I do steady-state cardio two to three times a week. I walk 30 minutes at least once a day (sometimes twice a day). I'm currently lifting weights three times a week.

My goal is 14% BF and to be fit, healthy, and have strength for playing sports. I'd like to keep my weight-lifting workout to no more than 45 minutes.

Here's the plan I've come up with. The goal was to work a variety of areas (legs, shoulders, chest, arms, etc.) I do exercises for strengthening my abdominal muscles separately. Page numbers refer to Strength Training Anatomy by Frederic Delavier, 2nd edition.

1. bench press - chest
2. lunges (with barbells) - legs/butt
3. back press (p. 28) - shoulders
4. standing calf raises - legs
5. one-arm dumbbell row - back
6. lying leg curls - legs
7. triceps dips (p. 26) - arms/chest
8. squats - legs/butt
9. upright rows (p. 89) - back/shoulders
10. curls (p. 6) - arms

I've been doing squats, but without weights. I've had back problems in the past and am worried about injuring my back. Is it easier to do squats with dumbbells?

I also used to do both lunges and leg extensions, but it looks like both of these work about the same muscles. Is one better than the other?

Any suggestions/advice would be greatly appreciated. Thanks!

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45, male, 6', 187 lbs, ~25% BF
Goals: 18% BF; healthy, fit, and no "spare tire"

Are you doing all these exercises in one workout?

lunges are better than extensions.

What kind of rep ranges you working with? I would go in the 10-15 range honestly.

With squats, is it that you're worried about putting the bar on your back? If so, you'll soon realize that the bar is resting across your shoulders. Give it a shot with just a barbell. See how it feels.

Leg extensions < Lunges

Thats quite a few exercises, some which I personally dont prefer such as Upright Rows, dips, and calf raises. Look into the deadlift, I find them to be one of the more fun exercises.

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Thanks for the replies. I have been doing 10 exercises in one workout, yes. Is this too much? Believe me, I wouldn't mind doing a little less!

I want to make sure I'm really working lage muscles because I figure if I enlarge the larger muscles, they will burn more calories than the smaller ones.

I had been doing 3 sets of 12 reps for most everything I've done in the past, but had recently begun to add more weight and do between 6 and 8 reps.

My concern with the squats is injuring my lower back by not having the correct form. I know what the correct form is; I'm just worried I won't achieve it. When I do squats without weights, I hold out my arms straight in front of me and that helps steady me. When I use a barbell or dumbbells, I fell less stable. I guess it's just a matter of practicing.

If anyone would like to recommend a routine based on my goals, I'd be happy to try it out! Thanks.

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45, male, 6', 187 lbs, ~25% BF
Goals: 18% BF; healthy, fit, and no "spare tire"

By the way...I understand that since I'm on a calorie deficit to loss fat, I'm not really going to gain muscle tissue (or at least not anything significant). My goal is to not lose any muscle while I'm losing fat.

__________________
45, male, 6', 187 lbs, ~25% BF
Goals: 18% BF; healthy, fit, and no "spare tire"