Please critique my workout

C

chili125

0
I have been working out for about 6 weeks with the following routine. I work in supersets to get in my cardio as I lift.

My first superset is bench press 12 reps followed immidiately by weighted rows, also 12 reps. I do three supersets of this excercise. I rest for 2 minutes then start my second superset. Military press followed by assisted pull ups. (same reps and sets and rest) My third superset is curls followed by tricept extensions. (again same reps and sets and rest) My fourth superset is weighted crunches followed by back extensions. (still the same s ets reps and rest) Finally my last superset is squats followed by leg curls. Typically I will go back and do another set of dumbell curls and military press before I leave the gym.

I am trying to get stronger, bigger and lose weight. I have adapted my diet to a very high protein focus and have cut out all cokes. I have noticed some change already, but am still a beginner and would like any suggestions you may have. Thanks for reading.
 
6 weeks? It may be time for you to change your routine, or adopt a different split...like an upper body day, and lower body day, alternating with 3 workouts a week (so 2 upper days and 1 lower this week, 2 lowers and 1 upper next week) Then you can increase the number of exercises you do, allowing more workload onthe muscles, to bring on more growth...

However, your goals are contradictory: you want to get 'bigger and lose weight'. Well you can't lose weight unless you have a calorie deficit. You can't add much size without a calorie surplus.
I'd start by working on losing weight. That's the harder side of the coin. Once you've lost the fat, worry about bulking.

Thus, I advise you to start doing cardio on off days. 30 minutes, 3 days a week, your choice of activity.
 
correction

i want to gain muscle mass and lose flab. I am doing these superset excercises until I lose the fat then plan on changing to a more intense muscle building routine. I hate cardio and i figure the only way for me to assure i do it is to incorperate it into my lifting workout. I just figured that changing my diet to feed my muscles, which would in turn help burn fat, I could work on both at the same time. Is that not reasonable? :confused:
 
ok FYI yourself... not many people enjoy doing cardio... in fact most people hate it! but all of us that are trying to lose a few extra pounds know that that is the best way to do it... so either change up your routine and buck up and do some cardio or move on to something like a circuit workout where you can keep your heart rate up... there are posts out there about this topic...
 
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