ok ive lifted on and off so lifting isnt new to me. but i just got out of the police academy and i want to get big and strong, and i dont need to be toned, just look big too.

ive also gotta lose 10-12 pounds (personal acheivement) and im not sure how to start my lifting. and i know less weights more reps and more weight and less reps.

so im really looking for a weight lifting/cardio routine/schedule. (ive got a treadmill, stationary bike, and an eliptical if that helps with the cardio part) i mainly want a big upper body: arms, chest, shoulders, and abs

thank you

do push ups on your knees………….. start with 10 with your arms shoulder width apart, then do ten more with your arms wide, finally do five more with your thumbs and pointer finger touching to make a triangle… try not to rest inbetween unless you absolutely need it.
if it gets too easy do it on your feet instead of your knees, up the reps, or do it on your feet and then on your knees as well.

that’s just a good arms workout in general.

even though you can’t do pull ups you can do a modified one..

get a chair or something, stand on it, and hang off of an object then jump and try and hold your chin above whatever yo are hanging on……… slowly lower yourself or if that’s too easy try and do 3-7 sets of 5 pullups and count SLOWLY to 4 on the way down

after that get on the treadmill and jog for ten minutes and turn it up to a safe but fast speed and do ten sprints for 20 seconds with a 30 second break…

ABS: hold a leg raise at about a twenty degree angle for 30 seconds 5 times… then do flutter kicks for 20 seconds 6 times. and then a plank and side plank for about a minute each side ……… REPEAT 2-3 times

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