Comments on my workout please

D

Deshi

0
Right now I weight 240, Ive been working out for a while and dropped 60 pounds or so. I want to lose weight and also have some muscle definition. Im a naturally big guy so I think if I lose some fat around my body, the muscle will show up. Anyways here is my work out.

Mon: Back and Bi
Bicep:single arm curls, dual arm curls, and hammer curls.
these are all 10reps 3 sets

Back: Rows, Incline rows, decline rows, lat pull down, reverse flys.
10 reps 5 sets each.

I do an HIIT session on days I lift and regular cardio on days I dont(I run about 2-3 miles)

Tue: Cardio and Abs
Just do some running and then 50 crunches, 50 leg lifts.

Wed: Chest and Tri
Tricep is skull crushers, push downs, and tricep dumbell extensions.
10 reps 3 sets

Chest is Incline bench, decline bench, regular, wide bench, and flys.
10 reps 5 sets each

Thur: same as tuesday.

Fri: Legs and Shoulders

Legs is squats, leg press and calf raises
10 reps 5 sets each.

Shoulder is military press, shrugs, and side dumbell raises.
10 reps 5 sets each.

Sat: same as tue, thur.

Sun:Rest

My diet is pretty good. I dont have it really planned out, but I try to eat a protein at every meal and keep a 500 or so deficient. I dont eat junk food or candy etc. If I eat out it will be a turkey sandwich on whole wheat or something.

Like I said though Im just trying to lose weight and then after Im done cutting, Ill start bulking. Any advice is appreciated.
 
Too much ab work. Ditch two of them. One will do your core and you won't need anymore sessions for a bit.

Are the rows bent over rows? How about mixing it up with some close grip seated cable rows...ditch the incline decline rows for deadlifts and do those first.

Ditch some of the chest barbell stuff (i.e. the decline rows). Replace them with incline flys or dips.

Tri's, do your pushdowns last.

What state do you do you do your LISS work? Fasted AM?

Other than that, I think it looks rather good. Remember to pop your compound movements before your isolation movements.

Make sure to feed yourself right, you're asking your body for quite a lot in there.
 
Deshi you might want to try simply doing fullbody training days to drop fat more effectively. I'm really don't care for straight sets....they only work for a very limited time. Your splits are toooo split. More complex movements and don't try to isolate any muscles and you will see better results.
 
Do you guys have any good full body workouts to suggest? I do my LISS usually in the mid afternoon or at night, I try to wait a few hours before I go work out. Always after the weights though.

I just want to get that look of your muscles BEING there withouth having to flex, and to rid myself of the gut.
 
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