Can anyone comment on my weekly routine?

B

BeatleJoe

0
I'm 17, 6'1, and 210 pounds. I'm mainly looking to lose weight and tone up:

Monday:
Bench Press (Max set, 3-5 reps)
Dumbell Bench Press (6-7 sets, 4-6 reps)
Bent over Barbell Rows (8 sets, 4-6 reps)
Cuban Press (8 sets, 4-6 reps)
Hammer Curls (6 sets, 4-6 reps)

Wednesday:
Barbell Bench Press (6 Sets, 3-5 reps)
Straight Bar Deadlifts (Max Sets, 5 reps)
Hammer Curls (6 sets, 4-6 reps)
Romanian Deadlifts (6-7 Sets, 4-6 reps)
Bent over Barbell Rows (6-7 sets, 4-6 reps)

Friday:
Barbell Bench Press (3 sets, Max Reps)
Dumbell Tricep Extensions (7-8 sets, 4-6 reps)
Bent over Barbell Rows (6-7 sets, 4-6 reps)
Dumbell Shoulder Press (7-8 sets, 3-5 reps)
Hammer Curls (6 sets, 4-6 reps)

Tues/Thurs/Sat/Sun: 45 minutes of Cycling, 375 calories burned each session.

Other than that I've been keeping a balanced diet, and I'm eating around 2300 calories a day. Any comments/advice?
 
this is not a bad routine but unless you have been given it by a profesional for specific reason's then your better of reworking it. For example you have bent over barbell rows in every routine, you really want to work each part of the body once or maybe twice a week and let it rest for the rest of the time. Your best going to somewhere like maxi muscle .com and getting a generic workout programe. But apart from that the rest seems alright, just make sure you get around 200 grams of protein a day.
 
Since it seems that you are aiming for a full-body routine, you must indeed make it full body. For starters, squat, squat, squat. You should be getting equal lower body to upper body, for a basic foundation, the New Rules of Lifting is beautiful:

  • Squat
  • Deadlift
  • Upper Push (Bench Press, Shoulder Press, etc)
  • Upper Pull (Rows, Pull-Ups, etc)
  • Twist (Corework - Abs, Obliques, Glutes, Lower Back)
You may add in some isolation work and the such, just make sure that you have a good basic foundation laid out first.
 
Honestly I don't like a fully body routine. I like to focus more on my upper body, I feel deadlifts/R.deadlifts and cardio are sufficient in my case in terms of leg work. Also, I have a home gym so I don't feel safe doing squats without a spotter or anyone around.
 
Looking from your original routine, an attempt at full-body was what I saw, sorry about that. Either way, I would still recommend a full-body routine anyway. On the other hand, though, reguardless of how you "feel" you are working your lower body, it is definately not sufficient in any case. You need to be working both equally, you will really be sorry in the long run if you don't.

I would recommend starting off with really really low weight on squats and then working upward though, does your home gym have a squat rack or anything of the sort? Squats are a very essential part of your workout bro.
 
If you don't do lower body exercises (more than deadlifts) your upper body gains and overall fat loss will be less.

The muscles of the lower body are some of the largest in the body and increasing their mass is one of the quickest ways to increase your metabolism.

Add to the fact that if you don't do lower body exercises, chicks will laugh at your goofy body on chicken legs :D
 
I do have an adjustable rack, but I don't have a ton of room and again my main reason of avoiding squats is avoiding injury especially since I'm gonna be doing heavy weights/low reps. Would Barbell Hack Squats be a good alternative to Squats?
 
Give hack squats a go. But if you're worried about injury, then lower the weight. Its just stupid to not do an exercise because you think you NEED to use a certain weight that is too heavy.

Cardio will not break down the muscle fibers sufficiently to build muscle. The main reason legs are so important is because the release of hormones is important to muscle gain. Like Mr Golf said, those are the largest muscles of the body.

And disregard the first response.
 
Yeah, you gotta be careful with squats, but people seem to be avoiding it like the devil. Start out small, just the bar, maybe even a broomstick, and maybe somebody who knows what theyre doing could comment. Hack squats are great, but not a replacement for a conventional squat - you need em both.
 
Hm alright I'll add Barbell Hack Squats to Wednesday, and I'll try Squats as well using the barbell by itself. What should I replace on my Wednesday routine? Bent over Rows?
 
One of the deadlifts. Keep your routine something like Squat, Deadlift, Row, Chest Press. Doing variations of those manuevers will yield great results. Check out my log.
 
ShaftedTwice said:
  • Squat
  • Deadlift
  • Upper Push (Bench Press, Shoulder Press, etc)
  • Upper Pull (Rows, Pull-Ups, etc)
  • Twist (Corework - Abs, Obliques, Glutes, Lower Back)
Click to expand...


You forgot lunge.:)
 
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