New routine. Please give advice.

T

Tomahawk

0
This is the 6 week challange as outlined in the Abs Diet Workout Book.

Current Weight 204
Goal Weight 180
Height 5 ft 11 inches
Age 21

My routine.

Monday Wednesday and Friday

I pick any 5 ab exercises from over 60 and preform them in 1 circuit. After 2 weeks do 2 circuits.

Ab Exercises
Steam Engine 20 Reps
Traditional Crunch 20 Reps
Decline Crunch 15 Reps
Saxon Side Bend 10 Reps
Twisting Crunch 20 Reps

Strength Training 2 circuits with little rest in between. After 2 weeks switching to 3 circuits.

Exercises preformed in order and with dumbells.Squat 12 Reps
Bench Press 12 Reps
Bent over Row 12 Reps
Military Press 10 Reps
Upright Row 10 Reps
Ticeps Kickback 10 Reps
Leg Extensions 20 seconds holding my back up against my wall. no weights
Bicep Curl 12 Reps

Tuesdays And Thursdays
30 Minutes of Cardio using bowflex treadclimber.

Saturday
Abs Workout plus interval training on bowflex treadclimbing HIIT.

Sundays
OFF

How does the routine look? My goal is to tighten up and lose some more weight. Originally I was a couch potato video game playing fatass who weighed 263 back in January. I have faithfully stuck to diet and cardio almost exclusively since then. I have however never been able to stick with strength training cause I was doing 3 sets in a row and taking 2 minutes rest in between sets which bored me to death.

Previously, my cardio was 5 days a week 45 minutes each time. I'm stepping up the strength training and cutting back on the cardio. However, I now sweat buckets during strength training and really have my heart rate up since i'm doing circuit training with little rest in between. I originally planned on doing at least 20 minutes of cardio after strength training but have no energy left.

I started this routine and the abs diet monday focusing on the 12 power foods. I use to to weigh myself everyday but now i'm only going to weigh myself once a week, on mondays.

I thank everyone for reading my long post and for any advice. Its much appreciated.
 
what are youre goals as far as muscle is conserned? i see your cutting, but do you want big muscles but not nessecarily strong, or do you want strong muscles and dont care that much about looks? im just asking for the reps. 10-12 reps and only 2 sets is only like 20-24 volume, and you could probobly handle more. I know when i did 3 day a week i had about 30 volume for each muscle group, so you could possibly throw in another set on some exersices.

I dont know if you need upright row though, isent that mostly for upper traps? they get worked by rows and military press, but i guess its ok.

and you should wait a bit between the circut sets, maybe one minnute between each time you change exersice?

And if i were you, i would take squats out for one of the days and do deadlifts instead.
 
My goal is to basically tighten up and look leaner with decent size muscles.

Why a kickbacks no good?

More advice plz.
 
Def. no to the upright rows as has been stated
Kickbacks suck for all around intentions. Close grip bench, skullcrushers, floor presses, and rack lockouts would be much better. And throw out those stupid leg extensions and do some Bulgarian squats.
 
If you wanna look leaner, lose some fat. You don't "tone" muscles, you build em up and shed fat to show em off.
its that freaking simple.
 
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