@rosie88 Alpha progression is a pretty good app I’ve been using it since June it has several different options for plans and instruction videos and pictures for exercises it is $11 a month or so. It can generate a plan for you. A good free app for tracking nutrition is NutritioniX. ChatGPT can also generate some good plans as well.
A 4 day a/b workout split is pretty good I ran one for almost a year and a half before going onto PPL. Its great until until you need like abs legs and neck or start needed 4-5 sets of stuff a piece.
Weight loss phases will mean that your not going to see alot of rapid strength and rep gains sometimes like 1 rep a week or week and a half depending on circumstances. So really its about buillding the habit and getting experience with the exercises and familiar with your gym and equipment and finding out some things you like or dont like or need to change.
I would start off trying out a plan or program and getting the hang of it and going to the gym and working into things and getting familiar with it, then work some cardio in after your comfortable and familiar after maybe a few weeks.
You could do chest triceps and shoulder on A day and legs back and biceps on B. In that order.
An outdoor bicycle ride on the regular for a half hour to an hour once or twice a week or more and maybe some jump rope for 8-10 minutes with 2-3 minute reps and 2 min breaks will burn calories really fast, coupled with an hour or two of lifting even faster.
Alright so we’ll start off with something a bit easy im gonna assume you have machines and some dumbbells
Take 2.5-3 min breaks in between sets and 3.5 min breaks between exercises. Dont stick to this religiously there is way way better but as your just starting this wont be to bad. Leave 1-2 reps in the tank so to speak and just try to train to technical failure on the last set of an exercise
- Chest day tri shoulder A1-
Chest press machine - 4 sets of 12 reps.
Machine or cable chest fly - 3 sets of 12 reps
Skullcrusher dumbbell - 3 sets of 10 reps
Tricep cable pushdowns - 2 sets of 12 reps
Machine rear delt - 4 sets of 12 reps -
Lateral raises DB - 2 sets of 12 reps
Lateral raises cable - 2 sets of 12, put pulley at middle of body and pull full ROM
—- back and leg day B1 —-
Smith machine lunge or leg press - 4 sets of 10 (or 12 if leg press)
Seated leg curl - 4 sets of 12
Leg extension - 2 sets of 15
Smith machine rows or seated cable row - 3 sets of 8 or if seated cable row 3 sets of 12
DB pullover - 3 sets of 10
Incline bicep curl - 3 sets of 10
Cable bicep hammer curl - 3 sets of 12
—- chest day A2 —-
Incline DB press at 45 deg - 4 sets of 12
Machine or cable fly or assisted dips - 3 sets of 12 reps
Skullcrusher with a bar or ez bar - 3 sets of 10
Tricep overhead cable extension - 2 sets of 12
Rear delt fly DB - 3 sets of 12
Upright rows or if unable to upright row do lateral raises - 3 sets of 10 for row, 3 sets of 12 for raises
—- back day b2 —-
Leg press- 3 sets of 12
Seated leg curl machine - 3 sets of 12
Leg extension - 2 sets of 15
Reverse smith machine row or a flat dumbbell row - 3 sets of 8 for reverse grip row or 3 sets of 10 for dummbell row
Machine lat pulldown or assissted regular pullups - 3 sets of 12 for pull down or 3 sets of 12 for assissted pullups
Incline hammer curls - 3 sets of 12
Cable bicep curl straight or curved bar - 3 sets of 12
Goodluck.
