New routine, critique please

[lifter121]

Switching it up a little bit, gonna do a 3 day split with a break day on the 4th.

Run 6 miles each day, 3 to the gym, 3 back home

Monday- Chest and back
Lots of different bench presses, incline, decline, flat, dumbbell etc.

Also a few sets of 2 minutes of push ups, as many as I can do to burn my chest up.

Lots of weighted pull ups, wide grip, close grip, reverse grip etc.

Pull down machine, body weight, very slow reps keeping my lats tight

Bent over rows

Shrugs

Am starting to do light dead lifts, these hurt my knee a little even with lighter weight so I am going to go easy and work up on them.

Tuesday- Legs and shoulders
5x5 squats

3 sets of hack squats until failure

Leg curls

Leg extenstions

Weighted lunges

Calve raises 5 sets until failure

5x5 military press

dumbbell front raises

dumbbell side raises

Lay face down on an incline bench, lift my hands as high as I can straight behind me

A very difficult run back home haha!

Wednesday- Core and Arms

P90X ab ripper workout

3 sets of weighted sit ups on the decline bench at a 45 degree angle

weighted hanging leg raises, hold a dumbbell between my feet while raising my legs

Skull crushers

Barbell bicep curls

reverse grip barbell bicep curls

Weighted dips

Thursday- Rest, stretch

 

[Big Hungry]

monday seems like that workout is a lot for one session. you should move back to tue and move the rest of your workouts down a day, mon thru fri. chest and shoulders is a good workout to if yur leg day was going to be longer than you want. after doing chest your shoulders should be warmed up good, i do light shoulders with chest along with a separate shoulders day.

 

[cashout]

Really it is simple and no one seems to think it through...it is all about GOALS.

What are you trying to accomplish? Goals?

That will tell you if this program is going to take you where you hope to go.

"Gain some mass" or "Get lean" are not clearly articulated goals. A clearly articulated goal should be specific and measurable to the point where you are able to set benchmarks that strongly correlate with progress toward the overarching objective of your goal.

 

[lifter121]

My goal is to lose a little fat to get to 8 percent bf while maintaining my muscle. I used to do a lot more cardio and was losing some muscle. I pulled back on running, and have added heavier sets to all my muscle groups. My diet is in check as it always had been, I just needed to tweak my routine.

 

[cashout]

My goal is to lose a little fat to get to 8 percent bf while maintaining my muscle. I used to do a lot more cardio and was losing some muscle. I pulled back on running, and have added heavier sets to all my muscle groups. My diet is in check as it always had been, I just needed to tweak my routine.

This has nothing to do with the routine you posted. This can be accomplished completely via your nutritional program. you don't need to do an excessive amount of cardio either - 20 minutes 3X per week is enough.

 

[lifter121]

This has nothing to do with the routine you posted. This can be accomplished completely via your nutritional program. you don't need to do an excessive amount of cardio either - 20 minutes 3X per week is enough.

Ya I had to change my diet as well. I am an athlete and need to have very good cardio so my running is important. I know it will be more difficult to keep muscle doing as much as I do so I had add about 500 calories to my daily intake. Again I appreciate the feed back.