My workout plan. Help me out? Does it need changes?

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69247

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Monday Chest (at least 4 different sets. 8-12 reps each)

Tuesday Cardio plus legs

Wensday Back + Shoulders (at least 4 different sets for back and say 2 for shoulders)

Thursday Cardio

Friday Biceps + Triceps (3 sets for each)

Saturday Cardio

Sunday either cardio or Chest again

Basically it's not divided into sepecific days but instead i do weights 3 times a week. with a day of rest aka cardio in between. What should i change? Thanks for your input guys!! Merry Christmas!
 
Can you give more details? So far, I'd say it could use some work. The fact that you are doing bis and tris on their own day is questionable, at best. You could be much more efficient, mean less time in the gym, and most likely get more results.

So what kinds of lifts are you doing?

Have you read the stickies in this forum about weight training? You might pay particular attention to full body workouts...
 
I would not dedicate rest days to cardio, whats the purpose of having a rest day? I would run after some workout days, it releases all the lactic acid build up after you workout, too.

And If I were you I would do an upper/Lower split. And there is no need for all the panzy/easy/small exercises either...

For example... My routine:

Monday:
1. Light Jumprope/boxing
2. static/dynamic stretching
3.LOWER BODY WORKOUT (power 2-6 reps)
-Full Squats (5x2-5 reps)
-Conventional Deadlifts (5x2-3 reps)
-Cleans (3x2-4 reps)

Tuesday:
1. Light Jumprope/boxing
2. static/dynamic stretching
3. UPPER BODY WORKOUT (power 2-6 reps)
-Bench Press (5x2-6 reps)
-Pendley Rows (5x3-6 reps)
-Push Press (5x 3-6 reps)
-Weighted Pullups (3x 5 reps)
4. 1-2 mile run w/ sprints

Wednesday or Thursday:
1. Light Jumprope/boxing
2. static/dynamic stretching
3.LOWER BODY WORKOUT (endurance 8-12 reps)
-Full squats (3x12 reps)
-Stiff leg deadlifts (3x15 reps)
-Lunges (3x10 reps)


Thursday or Friday:
1. Light Jumprope/boxing
2. static/dynamic stretching
3.UPPER BODY WORKOUT (endurance 8-12 reps)
-Speed Bench Press (3x10 reps)
-bent over rows (3X10 REPS)
-pullovers (2x20 reps)
-military press (3x12 reps)
-Chin-ups (3xmax reps)
4. 1-2 mile run w/ sprints

This is a great routine, idc what anyone says. I sometimes just run on lower body days, also, depending on if my gf wants to run.
 
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Try a Full-body-workout 3 times a week, and HIIT (high intensity interval training) cardio 2 times a week.


What are your goals?
 
Thanks for your input everybody

Right now i'm 186lbs at 5'11. Not sure about body fat % but i believe it was around 18% the last time i had it done. That being in the summer. Here is a quick pic i found. Ok so i'm looking to lower by bf% at this point and time.

Another quick question should i do Dead Lift? I've never done it in my life yet..What muscles does it work? And therefore on what days should i do it? Meaning along with which muscles that i'm already doing?
 

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You don't like 18%, more like 10%. Deadlift is a great exercise that everyone should be doing, it mainly works the lower back. If your doing a upper/lower split, it would go on lower body day, if your doing a FBW you should switch off between squats/deadlift
 
Phate89 said:
You don't like 18%, more like 10%. Deadlift is a great exercise that everyone should be doing, it mainly works the lower back. If your doing a upper/lower split, it would go on lower body day, if your doing a FBW you should switch off between squats/deadlift
Click to expand...

Thansk for the reply..and I'm sure i'm not 10% or close to it, I'm gonna get another measurment done tomorrow to see if it dropped any..but i just remembred that i had another one done a month after that pic was taken (when they said i was 18%) and they said i was 20% i mean wtf?! but either way we'll see what they say tomorrow..and regarding the deadlift should i be doing it if i have occasional lower back pains?
 
Yeah, no way you're 18% you look as lean as me and I'm 11% Did you get that number from a body fat scale? Mine reads me way high.

Deadlift:Lower back, hamstrings, hips for starters, but it's one of those that really works your whole body
 
69247 said:
Thansk for the reply..and I'm sure i'm not 10% or close to it, I'm gonna get another measurment done tomorrow to see if it dropped any..but i just remembred that i had another one done a month after that pic was taken (when they said i was 18%) and they said i was 20% i mean wtf?! but either way we'll see what they say tomorrow..and regarding the deadlift should i be doing it if i have occasional lower back pains?
Click to expand...

You can see some abs somewhat and your not even flexing, which isn't possible unless your 10% or under. I have to flex to see my pack and i'm around 12%, and i have more bf than you it looks like. Who ever is giving you those bf tests ain't doing it right.
 
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