Need a new FBW

[Disturbed0Ne]

With summer already in full swing, I cannot hit the gym as much as I've wanted before.

Currently I"m going to the gym 5 days a week. 3on/2off repeat. My trainer has got me on a set of 3 Days.

Day 1-Chest and Triceps
Chest-
Decline Bench Press
Incline Bench
Either Dumbell Press or Reg Bench Press
Fly Machine

Tri-
Overhead TriCep Extension(Cable)
Overhead TriCep Extension(Sitting down with free weight behind me)
Skull Crushers(Don't know what the formal name is)

Abs-
Crunches
Hanging Half Crunches on the Decline Bench
Bridges

Cardio-
Usually 10 minutes of cooldown


Day 2-Biceps and Back
Back-
Bentover Row using the T-bar
Lat Pulldown
Lat Pullback? Not quite sure what its called but its a machine.
Seated Row

Biceps-
Straight Bar Curls
Single Arm Curls
Hex-Bar Curls

Abs-
6 Inches
Swiss Ball Crunches
Weighted Crunches

Cardio-
10 minutes cooldown

Day 3-Shoulders, Forearms, Legs
Shoulders-
Upright Row
Dmbell Press
Dumbell Forward Extension

Forearms-
Behind my body, curling using the forearms
Need More for This

Legs-
Calf Raises using machine
Calf Raises using free weight
Squats
Deadlifts

Abs-
Leg Raises-Full Out
Leg raises-Knee Raises

Cardio-
10 minute cooldown

Clean and Presses


I don't do that much cardio during the week because I play High Intensity soccer every sunday for about 3 hours which gets me wiped.

back to the point though, that is my training schedule right now but I'm tyring to cut down on my gym time during the week to just 3-4 times a week with a Full Body Workout.

I'm roughly 6-4, 217 and I've been lifting for about 3 months now, I've gone down from about 225.

My goal for the end of the summer is to drop down to 205 with most of the wreight dropped off fat and adding some muscle.

Please Help.

-0Ne

 

[evolution]

The search button here will give a TON of threads on constructing fullbody workouts.
Simple-
Each workout pick a upper pulling, upper pressing, single leg work, and alternate deadlifts with front squats and back squats. When you get that done, throw in a few sets here and there for your biceps, triceps, and rotator cuffs.

 

[buzz]

if you dont want to spend to much time in the gym,compounds are your best bet.
mon,wed,fri,
squat alternated with deadlifts
bench-press
chins
military-press
bent-over-rows
dips
that should do all bodyparts if you want to add some bis and tris its up to you but you shouldnt need to.