Help My Workout

Please help me with my workouts

I am really keen in fitness and love working out but think I,m wasting time with my workouts doing to much without enough results (maybe doing the wrong exercises ??):confused:
I dont mind how long i train for or how many nights i train just want to be sure i,m training right.:)

My Goals are to add lean mass and lose fat but also to maintain cardio fitness

This is my current workout (normally Takes 2 Hrs as 3 of us train together)

Monday
Cardio 30 mins cross trainer
bench press 3x8
incline flies 3x8
pec deck 3x8
press ups 3x15
tricep pushdowns 3x8
lying extensions 3x8
e z curls 3x8
concertration curls 3x8
hammer curls 3x8

Tuesday
Cardio 30 mins cross trainer

Wednesday
Cardio 22 mins rowing
seated rowing 3x8
lat pulldowns 3x8
one arm dumbbell rows 3x8
barbell rows 3x8
upright rowing 3x8
dumbbell shrugs 3x10
shoulder press 3x8
lateral raises 3x8

Thursday
football 5 aside

Friday
Squats 3x8
leg extensions 3x8
leg curls 3x8
calf raises 3x8
crunches 3x25
leg raises 3x25
dumbbell sidebends 3x8

Saturday
cardio 30 mins cross trainer

Please help any advise is welcome
 
You have too many isolation excersises. If you want to get big do some compounds and save yourself some time. 3 hours in the gym is way too much. you probaly have to much time in between sets and your giving your muscles too much time to recover in between sets. you can't gain mass and lose fat at the same time. either go in a calorie surplus or calorie defecit. Try a fullbody 3x a week.
 
Well you only have 1 day doing legs so go fullbody 3x a week. You should consist your workout of a horizontal push ex. bench press horizontal pull ex. rows vertical push ex military press vertical pull ex pullup chinup, a squat variation, and deadlift variation. by no means do you have to do all of this in one workout. you can, but it will kick your a** hardcore, ive tried it before. you could do something like this

Monday
flat Bench
Squat
Military Press
Pullup

Wednesday
Deadlift
Row
Calf Raises
Incline Bench

Friday
Bulgarian squats
Decline bench
Chinup
Military Press

Something by the means of that. Make sure your eating enough and healthy food at that.
 
If you want size, go 3 sets of 7-13 reps. It will be hard with three people, but you want no more than 2 minutes of rest between sets. If you want strength, go 5 sets 5 reps each. Remember on your last rep should be near failure for each set.
 
Also cardio on the off days is fine as well. Dont do too much though. If you are bulking, too much running will affect your bulk. You can do resistence training, or speed training, or just stay under 3 miles.
 
Yeah, man. You need to totally trash that workout and build off of what Jake was saying. I mean, 3 different kinds of curls in a row is just not necessary. The whole thing is just chock full of isolations, which is why it's taking two hours (way too long). Google "full body workout" to find some more examples. You can really limit the overall number of exercises, doing fewer, better all while training more of your body.
 
Cheers Def

I know what you saying, already changed workout routine to fullbody 3 times a week with cadio and abs on other days and sunday rest day
Just seems like fullbody isnt enough on paper but i sure it will be in gym
cant wait to get started monday, Going to try a few sets today just to get correct form
Do you know any sites to demonstrate exercises ie snatches deadlifts etc
as ive never tried these before
Thanks again for advive its really received

Iwantabs
 
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