Can someone tidy my routine up? Please!!

B

benelson101

0
Hey all, i really really need some advice.

Im a 5' 11" 76kg male, im slim and getting more muscular but still not happy. I have a disproportionately 'wobbly' backside but good abs and a decent frame. Ive been looking to burn fat off my backside and legs for around 6 months, and the last 3 have been the start of my intensive gym life. However, in the last 3 weeks ive started to ups the weights a little as i try to get better gains.

My goal is to be fit, lean and defined. Im eating well, could probably do with around 25g more protein a day but otherwise pretty good. Apart from the late night carb-urges, i have to kick those out but its so hard.


Im just not feeling im maximising anything by doing what im doing. i spend a lot of time in the gym (2hrs+) but thats to fit everything in rather than being completely productive.

Currently that is

M - Biceps + Shoulders, Obliques, Legs + 30 mins HIIT
T - Triceps + Chest, Abs, 30 mins steady pace cardio, swim if i can manage it/be bothered.
W - As Monday
T - Football Training (This ruins my routine, sometimes is hard work, others i feel like it was a waste of time)
F - As Tuesday
S - Football match (again a disruption,especially if im substitute).

So, i been thinking about breaking up my weights and cardio. Im going to start morning runs for around 30 mins at a time, probably throw in some explosive leg work (jumps etc) if im feeling particularly Rocky at the time. Went out this morning and it was good, plus i felt less guilt about breakfast!

This will leave only resistance work at nights, although i'll probably do this every other day and keep a couple of HIIT sessions. Would i have to start doing full body resistance workouts to get it all in?

Could anyone tell me how to best organise my routine to maximise my results. Any help is very much appreciated. I know these 'sort me out' posts are a pain but i want to step it up a level but am not sure how.

Thanks
Ben
 
You can do either.

Being skinny or "bulky" isn't a matter of just stepping in the gym and lifting, it's a matter of how many calories you put in your body. If some strength and muscle is what you are after, then the program that I linked you to is an excellent one.
 
If you're gonna be lifting 3 times a week, I think a fullbody would be good, whatever you end up doing though, you need to hit your back and legs as well.

I think it's kinda funny that you mention your backside and legs, but you don't have any back or leg exercises in there!
 
legs are in there monday and wednesday

i also meant to say that monday is biceps and shoulders, wednesday is biceps and back (well, traps, bent over rows and cable stuff)

anyone else have an opinion, i think i need to test a full body workout.
 
Ah, sorry about that, my bad, I completely didn't see the legs in there.

For back, the traps, cable work, and bent over rows are good, but you need some lat work too.

I think it would be a good idea to do a full body routine, as mentioned in some other post, you can't do heavy intensity every time though...

newf posted this a while back (waterbury), i dont take credit at all, all of it goes to newf, i just saved it if i ever switch to a full body routine,
check it out

Here's a sample fullbody program if your interested in a quailty routine.

Weight train 3x per week - Cardio has desired

Day 1 - 3x8
Day 3 - 2x12
Day 5 - 4x6

Pick at least 4 compound excercises each session, chooose 6 total. Pick one excercise for all the major bodyparts EVERY session, the exeception is shoulders. Rest 90sec between sets.

Also don't use the same excercise for each bodypart every session, mix things up to prevent burnout.

Compound Exercises(major bodyparts)

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises (choose 2MAX, per session)

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.
 
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