Changing Routine to whole body 3 times a week

[SouthernCross28]

Hey guys, i need some assistance changing my routine around.

CURRENT ROUTINE All performed at 10/8/6

Monday- Chest
Bench 3 stes
Incline Bench 3 sets
Decline 3 sets
Dips 7/7/7

Tuesday- Legs

Squats 4 sets
Leg extension 3 sets
Leg curl 3 sets
Seat calf raise 3 sets
Stand calf 3 sets

Wednesday- Back

Seated Row 3 sets
DB row 3 sets
undergrip pulldowns 2 sets
Lat pulldowns 3 sets
Chins 5/5

Thursday - Footy

Friday - Shoulders

Sho Press 3 sets
Upright rows 3 sets
Side lat 3 sets
Front raises 3 sets
Rear delt 3 sets


Saturday - Arms

Bicep curl 3 sets
Preacher curl ezy bar 3 sets
Hammer curl 3 sets
Overhead cable ext 3 sets
dips 3 sets ( 2 weighted )
Pushdowns 3 sets


Sunday - Rest/ Run

- Cardio after most workouts.

I want to change it to 3 whole body workouts a week as footy season is here and i need to do more running and cardio to keep up.

PROPOSED ROUTINE All performed at 12/10/8
Monday

Bench 3 sets
Incline 3 sets
Seated row 3 sets
DB row 3 sets
Sho press 4 sets
Side lat 3 sets

Wednesday

Shrugs 3 sets
Upright row 3 sets
Bicep curl 3 sets
Concentration curls 3 sets
Overhead extensions 3 sets
Pushdowns 3 sets

Friday

Incline 3 sets
decline 3 sets
Dips 3 sets
Lat pulldown 3 sets
Close grip pulldown 3 sets
Sho press 4 sets
Side lat 3 sets

** You will note no leg work in there, this will only be for the next 6-8 weeks as i will be running every other day to build my sprints/ endurance up.

The areas i need to work the most on are my chest and shoulders, that is why they are getting the most attention.

I figured doing incline twice a week would build it up a bit and decline with dips on the Fri will tone the lower half.

I am aiming to strip up a lot over the next 2 months.

And a bit about me im 29, 95kgs, 6"2, around 15-16% BF

 

[SouthernCross28]

Bump

 

[jynx]

Ok even though you want to build up your endurance and speed you should still work out legs. If you get too sore to run you can walk and still get the cardiovascular benefits. You should also consider rotating your rep scheme every couple weeks. 10/8/6 is a good one, but how about 6x6, 12/10/8/6, 8/10/8/10/8/10, pyramids, etc. You'll have much better results.

Another thing is I wouldn't do cardio right after lifting. I would take some BCAAs some protein, and some carbs. Relax fora half an hour to an hour and then do cardio.

 

[SouthernCross28]

Hey Jynx, thanks for the info. And ill definantly be changing th rep range every now and then, this is the first time in years ive done a whole body routine so just feeling my way through it now, lol.

And good call on the cardio, im going to be doing cardio/running on my non wieght days instead of every day. And as far as PWO i usually have a shake W/dextrose after weights.

What do you think about the routine regarding chest/sho twice a week?

 

[JMB1]

I would sub in somewhere dead lifts, wide
grip pull-ups, and bent over barbell rows.
If I could only do 3 back exercises these
would be the one's.

Have you considered just doing a split schedule? Push/pull? Done twice a week... just an idea. good luck man