Gym Plan 3 x a Week

[panthro]

Hey guys, I've just joined the gym next to work and am planning to go 3 times a week during lunch for around an hour per session. I want to do a mixture of weights and cardio. The gym has kettle bells, which I enjoy using, plus a full range of free weights and machines.
I'm not too fussed about doing masses of cardio as I play squash and run on other days. Can anyone recommend me some exercises or routines to do for 3 x a week please? I usually just go and see what I feel like but think I should be doing something more structured. I want to burn fat rather than build muscle or bulk up. Any advice would be appreciated, cheers!

 

[mrthingyx]

Stronglifts. Perfect.

 

[Maccapacca]

Stronglifts. Perfect.

Depends if his gym has the equipment or enough of the equipment. There's only one out of half a dozen near me that would be suitable and even then when it's busy and unless you're a bro and part of the clique you don't stand a chance.

 

[mrthingyx]

Depends if his gym has the equipment or enough of the equipment. There's only one out of half a dozen near me that would be suitable and even then when it's busy and unless you're a bro and part of the clique you don't stand a chance.

He did mention "full range of free weights..."

But as maccapacca implied, if you don't have a bar, rack, bench and enough weights (100kg-odd for a couple of months) then you may have to get cute with exercises.

But we can talk about that when you post back, OP.

 

[panthro]

Thanks guys, just looked into stronglifts. Never heard of it but just installed the app on my phone. Heading down to the gym in a minute so will see if they have everything required.

EDIT - left my towel at home will go back tomorrow

 

[PermaChanged]

EDIT - left my towel at home will go back tomorrow

This was enough to stop you working out? Good luck maintaining the "New Year, New You"

 

[panthro]

This was enough to stop you working out? Good luck maintaining the "New Year, New You"

I'm at work, hardly going to go back to work without showering, sweating my knackers off and killing everyone with BO.

 

[Maccapacca]

I'm at work, hardly going to go back to work without showering, sweating my knackers off and killing everyone with BO.

Wear the sweat, wear it...........

 

[panthro]

The gym has all the equipment for the stronglifts 5x5 work out. It's also dead during lunch breaks so from next week I'll begin. Thanks for suggesting mrthingyx. Anything I need to know before starting that's not pointed out on the website?

 

[stuie]

read my gym progress thread.

Ive been doing stronglifts on and off for a year, might give you some encouragement at least

 

[wozza2k]

Why are you waiting till next week, do it now!

Loads of people are on Stronglifts here (myself included), it's a really simple but good program.

 

[Paul11]

love it. forgot my towel

 

[FutileBreadMachine]

Watch Alan Thrall tutorial vids on Youtube to learn proper form. Good luck with the gainz.

 

[Supercow]

I did this 3 day split for ages - really enjoyed it (you won't pack on the pounds, unless matching a diet with the workout, but it does work you good)

https://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

 

[panthro]

Why are you waiting till next week, do it now!

Loads of people are on Stronglifts here (myself included), it's a really simple but good program.

The gym is at my work place and I work a 9 day fortnight. Not really practical to do a 40 odd mile round trip for when I'm not at work.

Watched the vids, read the threads and will be starting tomorrow, cheers