Detailed Workout Routine

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compute818

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Each Workout Is Done for 3 sets. 8-12 reps each set. Also Each woprkout ends
with a 15 min jog. All Rest days, I run for 25-30 minuites.


Day 1: Chest
Day 2: Legs/Abs
Day 3: Bicept/Tricpet
Day 4: Rest
Day 5: Shoulders/Back
Day 6: Rest
Day 7: Rest

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Chest Routine:

-5min Warm Up Jog-
Flat Bench Press
Incline Bench Press
Dumbell Bench Presses
Machine Flys(Dumbell Fly but on a machine): 3x10

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Legs/Abs Routine:

-5min Warm Up Jog-
Squats
Leg Press
Calf Raises
Crunches - side crunches w/ weights - Leg Raises - ect

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Bicept/Tricpet:

-5min Warm Up Jog-
Dumbell Curls
Hammer Machine
Barebell Curls
Tricept Dips
Lying Tricep Extension
Cable Tricep Pressdown

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Shoulders/Back

-5min Warm Up Jog-
Seated Dumbbell Shoulder Press
Lateral Raises
Front Dumbbell Raises
Seated Cable Rows
Lat Pulldown
Deadlifts

My Goal is to basically gain muscle, lower my bodyfat, look lean/cut.
I'v been doing this routine for about 2 weeks now. Just wondering if im doing it right and what i can change up to improve my workout, am i doing enough cardio?

Thx a lot, sry for the long post :cool:
 
Body part splits are for the vast majority of the population highly ineffective compared to a full body workout or at least a push pull split.

If I were you I'd do a full body workout (which could consist of as few as 5-6 exercises because compound movements will work all of the muscle groups) 3 times a week. Likely on Monday, Wedsnday and Friday.

If you really wanted to do a split I'd do upper lower (which is what I'm doing now) It'd go U L break U L break break, or any variation thereof (I'd only do it 4 times a week).

Also, unless you are a pure beginner, you won't be gaining muscle and losing fat at the same time. You have to choose to go with one or the other.

Whether or not you're doing enough cardio depends on whether or not you want to lose fat or gain muscle. I would only do a very minimal amount of cardio if I'm bulking. As for losing fat, I'm not sure so you'd be better off waiting someoen elses response.
 
Would this be better

Bench Press flat
dumbbell rows
barbell Curls
Chin Ups
Dips
Squats
Deadlifts
And a few exercises for the abs

And ill finish off with about 20-30 minutes of cardio.
I'm not a complete newbie but my workouts have be on and off unfortunately but i want to start up and stick to it, so I'm just wondering which routine i should go with.

thx AZN_Dave. for the suggestion, i'v always been confused on which to do full body or split.
 
Well my vote is that you pick up "New Rules of Lifting" by Lou Schuler. I have not started the routines inside the book (tonight will be my first workout using it), a number of people have and speak highly of it. I like it cause it seems to cut the BS and gives you the lowdown... I am only mentioning it because a lot of the proponents of the book are probably tired of mentioning it.. but didnt want anyone to miss out on it.
 
Compute:

When I structure FBW, I tend to go Leg-Push-Pull. You're giving a nice amount of rest for each muscle group while you're working the other two muscle groups.

And yes, NROL is a very good program...I agree.
 
Glad to see you took my advice and are spewing it back out to people yassinator. That's exactly what I did when I was told to get NROL lol.

Yeah, it's a nice book.
 
get rid of the curls, and maybe think of doing deads and squats on different days. Also you'll want to switch in vertical pushes with the bench press.
 
Compute,

Alternate the following between each workout

bench press, incline bench press, db inc bench press, weighted dips
seated cable row, chest supported row, bent over row, 1 arm db row
squats, deadlifts, Romanian deadlifts
Bulgarian squats, bb step ups, db lunges

Then when done with that, you can pick a movement for the biceps and triceps if you feel like it.
 
AZN_Dave: Yeah, I have read tons of fitness articles, magazines etc. but this book puts it in a highly digestible format. Not to mention trims off the excess fat of the weight lifting world ie. bicep curls. But thanks for advising me to get it, I am thinking of buying a number of additional copies to pass out to friends and relatives.

My only input to the OP, is that for your dumbbell rows unless your a form truest, do both arms at the same time. It can be easy to cheat using a one arm dumbbell row, twisting your trunk, shrugging the weight etc..
 
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