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I have finally finished my new workout routine. My friend has also made one for me. I wanted to see which one you guys think is better that fit the goals?

Current Status

16 years old
5'10
192 lbs
BF: unknown (estimate: 20+)

Goals

- Get stronger
- Lose weight (around 170 lbs. with <8 bf.)

Mine

Monday - Barbell Bench Press (50x5x5)/ Barbell Bent-over Row (50x5x5)/ Barbell Upright Row (30x5x5)/ Dumbbell Triceps Extension (30x5x5)/ Dumbbell Curl (30x5x5)/ HIIT/ Stretches

Tuesday – Barbell Dead Lift (30x5x5)/ Barbell Squats (30x5x5)/ Sled 45º Leg Press (50x5x5)/ Dumbbell Calf Raise (30x5x5)

Wednesday – HIIT/ Stretches

Thursday - Barbell Bench Press (50x5x5)/ Barbell Bent-over Row (50x5x5)/ Barbell Upright Row (30x5x5)/ Dumbbell Triceps Extension (30x5x5)/ Dumbbell Curl (30x5x5)/ HIIT

Friday - Barbell Dead Lift (30x5x5)/ Barbell Squats (30x5x5)/ Sled 45º Leg Press (50x5x5)/ Dumbbell Calf Raise (30x5x5)

Saturday - Stretches

Sunday - Off

Friend's

Monday - Barbell Bench Press - 5 x 5 - 50lbs. (I'm only using this weight to test.)/ Dumbell Flys - 3 x 10 - 20 lbs./ Incline Bench Press - 5 x 5 - 30 lbs./ Tricep Pulley - 3 x 10 - 60 lbs.

Tuesday – Squats - 5 x 5 - 50 lbs./ Leg Press - 5 x 5 - 90 lbs./ Leg Extension 3 x 10 - 50 lbs./ Prone Leg Curl 3 x 10 - 50 lbs.

Wednesday – Cardio/ Stretches

Thursday - Deadlift - 5 x 5 - 115 lbs./ Lat Pull Down - 3 x 10 - 70 lbs./ Bent-over Rows - 5 x 5 - 50 lbs./ Seated Rows - 3 x 10 - 80 lbs.

Friday - Cardio/ Stretches

Saturday - Off

Sunday - Off
 
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I like yours more, you hit everything twice opposed to his once a week. His is too split up, imo. I would take out the upright rows from yours though and put something else.

Also throw in some rotator cuff work occassionally, it's a good upper/lower split - but, you may get tired quickly if youre working in low rep ranges consistently. It would be difficult to squat and deadlift - both in low rep ranges - twice a week. I would put squats before deadlifts, but try it out for yourself and see what works, when I've done them together in the past it worked out much better in that order.
 
Haha. The funny thing is my friend is a pro power lifter and I am an amateur. He does know enough and know me enough to make a routine. But I knew mine was better.
 
Since you're primary goal is to tone up (<8% body fat is pretty toned :)), i would focus on full body workouts instead of splits. Try supersetting ineffecient exercises (different muscle groups) with one another, (i.e. deadlifts w/ rows, squats w/ lat pull downs, etc). Put together 3 supersets of 6 exercises, and keep your rest periods low...

Overall, i think your program definitly looks better. I'm just giving some suggestions based on the workouts that have worked for me...
 
- Get stronger
- Get faster
- Lose weight (around 170 lbs. with <8 bf.)

It will be hard to do all this at once. Not impossible but you hold yourself back if you try to gain strength and loose fat at the same time as both are mainly controled by diet.

Try building strength then loosing weight later. and If its for MA dont even bother loosing the fat.
 
I agree with AJP, except I would combine yours into two different workouts. For ex: W1-BB Bench, DB Row, Squat, Calf Raise W2-DB Incline Bench, BB BOR or Cable Row, Deadlift, Shrugs

I am enjoying full body workouts in a vertical loading sequence. Do all exercises (Chest, back, legs) THAN rest and repeat.
 
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