How's my Routine?!?

[mccarm79]

First of all i'm 19 yrs old. I am 6'2 220 lbb. about 12% bf. I am trying to lose BF but keep or gain muscle. FEEDBACK WOULD BE GREAT!!!!

MON-(Chest)(Cardio)
(1 warm up for each lift)

Barbell flat bench 3x 8-10 reps
Barbell incline bench 3x 8-10 reps
Barbell decline bench 3x 8-10 reps
push-ups till failure 1x
Run on tread for 15 minutes at 60% Max heart rate

TUE-(Abs)(Cardio)

SUPERSET-stability ball sit-ups w/ leglifts 3x failure
Jackknife sit-ups 3x failure
Run on tread for 15 minutes at 60% Max heart rate

WED-(Back)(Bi's)

Wide-grip Pullups 3x 8-10 reps
Dumbell rows 3x 8-10 reps
Straight arm pulldowns 3x 8-10 reps
Hammer curls 3x 8-10 reps
barbell curls 3x 8-10 reps

THURS-(Same as Tuesday)

FRI-(Shoulders)(Tri's)(Cardio)

SUPERSET-Latteral Raises--Front Raises 3x 8-10 reps
Dumbell presses 3x 8-10 reps
Bent-over lateral raises 3x 8-10 reps
Skull-crushers 3x 8-10 reps
Close-grip bench 3x 8-10 reps
Run on tread 15 minutes 60% max heart rate

SAT-(Legs)(Forearms)(Cardio)

Barbell squats 3x 8-10 reps
Deadlifts 3x 8-10 reps
SUPERSET-Leg Extension--Leg Curls 3x 8-10 reps
SUPERSET-Wrist curls--Reverse wrist curls 3x 8-10 reps
Run on tread 15 minutes 60% max heart rate

SUN-OFF

 

[Aztech]

My ammendments are bolded

MON-(Chest)no cardio
(warm-up first, all muscles to be used)

Barbell flat bench 3x 8-10 reps
Barbell incline bench 3x 8-10 reps -or dumbbellls
flyes 3x 8-10 reps
no push-ups

TUE-(Abs)(Cardio)

SUPERSET-stability ball sit-ups w/ leglifts 3x failure
Jackknife sit-ups 3x failure
Run on tread for 30-45 minutes at 75-80 % Max heart rate

WED-(Back)(Bi's)

Wide-grip Pullups 3x 8-10 reps
Dumbell rows 3x 8-10 reps
Hammer curls 3x 8-10 reps
barbell curls 3x 8-10 reps

THURS-(Same as Tuesday)

FRI-(Shoulders)(Tri's)(no cardio )

Dumbell presses 3x 8-10 repsSUPERSET-Latteral Raises--Front Raises 3x 8-10 reps
Bent-over lateral raises 3x 8-10 reps
Close-grip bench 3x 8-10 reps
Skull-crushers 3x 8-10 reps

SAT-(Legs)(Forearms)(Cardio)

Barbell squats 3x 8-10 reps
Deadlifts 3x 8-10 reps
SUPERSET-Leg Extension--Leg Curls 3x 8-10 reps
SUPERSET-Wrist curls--Reverse wrist curls 3x 8-10 reps
Run on tread 15 minutes 60% max heart rate

SUN-OFF

I did as best I could without changing the flow or rhythm of the program too much.

 

[mccarm79]

Thanx alot. But is that enough cardio to drop my bodyfat %? and everyone is telling me any cardio longer than 20 minutes will start eating muscle for energy.

 

[rjx]

What "I" would do is ....

Eliminate going to the gym on Tuesday.
Do the Tuesday cardio on Wednesday after back and biceps.
Do Tuesdays abs on Monday after chest.
This will give your body one more day of FULL rest. And I found it odd that you have 7 days to do abs, yet you chose to do them Tuesday and Thursday with just one day of rest in between. So doing your abs on Monday and Thursday will give you more time for your abs to recover.

You are working out your back and bi's together, why not do you chest and tris together on Monday? Chest and tris on separate days interferes with triceps recuperation. Plus you can kinda use your chest workout as a pre fatigue for your triceps.

Also, I would do your forearms after your back workout, and right before your biceps workout. I love doing it this way as my forearms are baked before doing bis, and they continue to stay pumped while doing bis. I love it! My forearm development has improved better since doing it this way.

IMO you are doing to many barbell presses for chest.
What I like to do is week #1 I will start out with flat bench, incline dumbs, decline hammer or dips. On week #2 (alternate week) I will do the opposite to switch it up. Incline bench, flat dumb, dips or decline hammer. I am not a big fan of decline ... I think flat and incline are just fine. I think people put to much stock into declines when they should do dips more. But some people love declines, everyone is different. Forget the push ups.

I prefer to do barbell curls before hammer curls so I can give more energy to them since they are more of a mass builder.
Alternate barbell, ez bar, dumb curls. Alternate reverse ez curls and hammer curls.
Lat pulldowns with a close grip, palms facing you under grip is great to do for biceps. Of course you are not pulling with your lats, you want to curl it.

When doing your pull ups and lat pulldowns for your back, use the palms facing you underhand grip.

I think front raises are pretty much useless since you develop your front delts from benching.

I love skull crushers as my first movement. Every week, alternate weighted dips and close grip ez presses for your 2nd movement.
Instead of regular close grip bench, try reverse grip shoulder width bench press. Also, I prefer close grip ez bar presses rather than flat bar ... I like how my triceps feel and it doesn't hurt my wrists.

On leg day if all you are going to do for your quads are squats, warm up with leg extensions and squats together. Once warm, do one or maybe two all out sets of leg extensions to pre fatigue your quads. Do 12 - 15 SLOW reps and then start your squat routine. I like to alternate weeks with squats one week, then lunges the next week as my first quad movement. 2 - 3 sets of squats / lunges followed by one all out set of leg extensions, followed by one all out set of leg presses. Once you get done with squats, load up the leg press so after you are done with the extensions, you can go directly to the leg press with little or no rest! Feel it! Try doing higher reps for legs, and do the reps slow with lots of breathing. Its freakin killer!

Try doing SLDL's after the leg press, then leg curls. Do your regular deadlifts last.

I'm just saying this is what "I" would do. What works for me may not work for everyone.

 

[Ducati32]

This is what works great for me and I recommend it.

I am currently 3 weeks to a show and I am cutting and ripped while still staying strong,full and focused in the gym.
Of course the Tren and Clen do help

Mon- AM cardio (20 minutes, brisk walk, 4.0 mph on treadmill)
Chest, Biceps, Abs

Tue - AM cardio (20 minutes, brisk walk, 4.0 mph on treadmill)
Quads, Hams, Calves

Wed- OFF

Thr - AM cardio (20 minutes, brisk walk, 4.0 mph on treadmill)
Back, Triceps, Abs

Fri - AM cardio (20 minutes, brisk walk, 4.0 mph on treadmill)
Delts, Traps, Calves

Sat - AM cardio (20 minutes, brisk walk, 4.0 mph on treadmill)
Sun - OFF

 

[XooL]

u need more than one day off mate... resting is the key to growing