Help on routine

[ciarzy_boy]

Hi all,

Just looking for a bit of help with a routine I'm doing. I'm 5' 10 and I vary for 150-155lbs. I'm a fit enough guy but I'm not very lean/muscley(which is what I'm looking for), I basically have a bit of a beer belly and my pecs are in no way defined...at all!

I was just wondering how you guys feel about my weight and cardio routine. My diet is simple enough in so far as I'm currently tracking it on fitday and I'm trying to cut out the fat and stay at around 2300 cals per day. I take a protein shake in the mornings and post work out.

Monday/Thursday - Chest, Back and Arms
3 x 10 reps on seated chest machine(unsuer of exactly what its called, its a chest push out type)
3 x 12 reps of lying dumbell fly
1 set to failure of push ups(on knuckles)

3 x 12 rep of lat pulldown
3 x 12 rep of seated row
1 set to failure of wide arm pullups

3 x 12 hammer curls
3 x 12 military press
3 x 12 concentration curls

Mondays, socccer game in the evening, thursday 20 mins HIIT

Tuesday/Friday: Triceps, deltoids and Abs
3 x 12 front raises
3 x 12 lateral raises

2 x 15 tricep dips, 1 to failure
3 x 12 tricep pull downs(on machine)
3 x 12 tricep and deltoid machine(its a seated push the weight up, like punching the air above your head)

5 minute ab routine, leg raises, obliques, sit-ups etc..

Tuesday 20 minute HIIT/ Friday steady state cardio

I play football on a wednesday too. I kow I dont do a lot of leg work but I'm happy enough with them as they are and I think I get enough excercise from them while playing football and running. I've noticed a bit of defition but not as much as I would've like for the 3 months I've been doing this properly, any insight?

 

[Typhon]

I kow I dont do a lot of leg work but I'm happy enough with them as they are and I think I get enough excercise from them while playing football and running.

Running doesn't count as leg work. You need to at least squat, this should be made mandatory for anyone looking to gain muscle

There isn't much back work in there either, a strong body needs a strong back

Also, your calories look too low, you'll struggle to gain any strength with 2,300 a day. Why not try 3,000 a day and see how you go for a month

Read the weight training and nutritional stickies for detailed guidance

 

[ciarzy_boy]

What do you suggest for leg work?

I'm not looking to get that big to be honest but I can definately add some leg work to my routine, on what day would you suggest?

 

[Typhon]

Well, I'd totally scrap your current plan and adopt either a Full Body Workout, an Upper/Lower split or a push/pull split. At the bottom of the weight training 101 sticky I think it has links to guides for this kind of thing.