New Workout

I'm in need of a new workout. I weight about 215 lbs and would really like to get down to 190 lbs without sacrificing much in the strength department. My current gym is a 24 fitness but i'm about ready to give up on it because there is not enough free weights and to many useless cardio machines. Plus the atmosphere isn't really condusive for a quality workout.

I'm looking for suggestions, programs, links to programs on websites.

I've looked into crossfit but I really couldn't pull it off in my gym and joining crossfit where I live at is way to expensive.

"useless cardio machines"

Wood,

I'm not saying cardio is useless. Just my gym has soooooo many machines and not nearly enough free weights to support the members that use them. It's frustrating waiting 20 minutes for the one squat rack in the place.

I understand cardio is a must but I don't want to sacrifice strength as well as losing the weight. I don't want to look like a marathoner, I want to look like a sprinter.

If u want to look like a sprinter, then start working out as one champ. Interval training on the upright bikes, treadmill or elliptical. Set 15-20 mins at the end of ur workout and go till exhaustion. Mke it harder by increasing incline or standup on the bike. Heres how i would do it.

Warmup
3 SETS 5 reps of bench (75% of max)
5 minute jog or bike

Workout
4 sets, 5reps of bench (85% of max)
3 sets, 8 reps of pullups
3 sets, 8 reps of dips
3 sets, 8 reps of curls
3 sets, 8 reps of triep pulldowns
3 x 1 minute planks on a swiss ball (30sec rest)
15-20 interval training as discussed
total time : 1hr ...try to beat ur personal goal each time.

workout 2
3 sets, 5 reps of deadlift at 75% max

5 minute jog or bike

workout
4 sts, 5 reps of deadlift at 85% max
3 sets8 reps of squats
3 sets 15 reps of hip raiss on a swiss ball
3 sts 10 reps hyper extensions (rmb when u come up and keep ur back straight to hold that position for 3 secs, thats 1 rep)
3 x 1 minute plank on swis ball. if its too easy try drawing circles with ur forearm on the ball clockwise and counter.
15-20 interval training as discussed.
total time : under 1 hr

i helped a guy shed 10lbs in 2 weeks with this. but most of i had to do with his diet. now he looks likea sprinter.

good luck

Sweet Jeremy! Thanks for the workout.

Is this an alternating day plan?

Do you have any other plans you can throw at me? All the help is greatly appreciated.

I would add to Jeremy`s post that the reps need to be altered every other workout. Otherwise muscle capacity will run into a wall.

5 -8 reps.

12 to 15 reps. This is where true strength and size is developed.

Just a thought. Body will familiarize itself with anything you do repetetively.

keep your body guessing so you don't plateau so easily.

Strength is developed by confusing the muscle with variations in repetitions. 101