Lookin for the ultimate exercise plan

[Cuttin Headz]

Hi, I have not been taking care of myself at all recently, I'm around 250 pounds, and I would like to look for a plan that can help me lose MAXIMUM fat and gain THE MOST AMOUNT OF MUSCLE POSSIBLE!! So, for example, how many min of cardio, and reps x sets of weights?

[markashleigh1979]

Just spice this routine up with some cardio.....do 30-45 mins on the non weight days.(running,swimming,rowing)
Before you start a weight session do 20 mins cardio to warm up >.
I have put a lot of muscle on using this routine....enjoy
Monday :

Shoulders : Seated dumbell press ( 4 sets  ) , Seated military presses ( 2 sets ), Upright rows ( 3 sets), Lateral raises ( 3 sest) , Shrugs ( 3 sets)

Legs : Squats ( 4 sets ) , Leg extensions (3-4 sets) , leg curls ( 3-4 sets) .

Wednesday:

Back: Deadlifts (4 sets) , Wide grip pull downs ( 4 sets), Close grip pull downs ( 3 sets), bent over rows ( 4 sets) , seates rows( 3 sets)

Biceps: Alternate dumbell curls ( 4 sets) , ez bar curls ( 3 sets)

Friday  

Chest: Dumbell or bar Flat bench press ( 4 sets), Incline dumbell or bar bench press (4 sets), Flys ( 4 sets)

Triceps : Close grip bench press (4 sets), Skull crushers ( 2 sets) , Tricep extensions ( 3 sets)...

SATURDAY & SUNDAY: STELLA ( 15 SETS) , fosters( 10 sets), vodka( 10 sets) .....and absinthe......lol

This work out is really working for me and i am growing like a weed........Don't do much cardio as doing all that at an intense level burns the fat right off .....

I don't take longer than 1hr 10 minutes when training....anything more is counter productive......I rest 1 minute between sets , 3 -4 between exercises and 3/4 minutes between body parts.

[markashleigh1979]

aim for 8-10 reps///when going heavy do 4-6 reps

[warrenpeace]

deadlift. squat. bench press. Do these three atleast once a week and you'll be on your way.

[markashleigh1979]

deadlift. squat. bench press. Do these three atleast once a week and you'll be on your way.

These are all in my routine above  . Can't miss out the bread 'n' butter movements  

[fiXXXer]

And a good diet!
How was this not mentioned?

[markashleigh1979]

Because he wants to lose weight...so best to go healthy ..than pile up on carbs and protein ......let your bed burn the fat off to feed the muscle....