Some Questions

[thecaptain0220]

Ok so here is my situation. I am a 20 year old male, 5'9", 195lbs. Im not fat by any means but I am probably a little over weight. I have recently started working out and have some questions. I will put my workout that I am currently doing below so you can look at it and let me know if it looks good. I am trying to cut down a litte now more than anything. I dont want to get huge but I want to have a little more definition especially in my upper body. I have been doing this workout and have noticed improvment but I wanted to make sure it looked good for what I want to do. Is there anything else I can do to help cut down a little. Also I was wondering about protien. I typically dont have too much meat in my diet. I have been trying to change this a little but I still need to get protien elsewhere. I was wondering how much protien I should be taking and when I should take it. Right now I take 20 grams of whey protien after my workout. Also I was wondering if there are any other good supplements that I could take.

My workout
Day 1-Back/Biceps (each combo is superset - *last three on there own)
Deadlifts with straight bar - 15, 12, 10
Isolated Curls on preacher bench - 12, 12, 12

Bent over row with dumbells - 12, 12, 12
Inside Curls - 12, 12, 12

Reverse Flys with dumbells - 10, 10, 10
Outside Curls - 10, 10, 10

Hammer Curls - 10, 10, 10*

Pull ups - Wide grip, Inside Grip*

21's, Straight bar curl - 21, 21*

Day 2-Cardio

Day 3-Chest/Triceps
Off the bench press - 10, 10
Flat bench with barbell - 10
Incline Bench with barbell - 12, 12
Decline Bench with barbell - 10, 10, 10
Fly's with machine - 12, 12, 12

Skull Crushers - 12, 12, 12
superset with
Close grip press - 15, 15, 15

Dips
superset with
Kick outs - 15, 12, 10

Push-ups

Day 4-Cardio

Day 5-Legs/Shoulders
Back Squats - 10, 10, 10
immediatly after each set, follow with jump thrusts
Jump Thrusts - 10, 10, 10

Shoulder Press with straight bar or dumbells - 12, 12, 12
Leg extension - 12, 12

Hang Cleans with straight bar - 12, 12
Leg Curl - 12, 12

Sword raises with machine - 12, 12, 12
Calf Raises - 30, 30, 30

Side Raises with dumbells - 10, 10*
Upright Row with 45lb plate - 10, 10*
Front Raises with dumbells - 10, 10*
*superset these three

 

[ShaftedTwice]

To quote myself..

I would get you started in a full-body routine. This would consist of mostly compound exercises, exercises that use more than one muscle group, such as bench press, squats, deadlifts, etc. You will also be working your whole body in a single workout, but rather frequently at three times a week. So here is a schedule to get you going:

*Squats (Conventional Squat, Bulgerian Split Squat, Hack Squat)
*Push Variation (Bench Press, Military Press, Incline, Decline, Dumbell, Barbell)
*Pull Variation (Pull-Ups, Cable Rows, Bent-Over Rows, Face Pulls, Dumbell, Barbell, Wide Grip, Narrow Grip, Pronated Grip)
*Deadlift / Lunge (Conventional Deadlift, Romanian Deadlift, Sumo Deadlift, One-Legged Deadlift, Dumbell, Barbell, Trap Bar)
*Core Exercise (Planks, Hanging Leg Raises, Situps, the list is endless here)
And maybe an optional
*Isolation/Correction Exercise (Curls, Skullcrushers, Flys, Lateral Raises, Front Raises, Calf Raises, etc.)

You can change up the order in which you do them to keep your body guessing, just have the corework and isolation last. Also, you can change up your reps and sets in accordance to your goals. If you are going for strength, figure around (reps x sets) 3x8, 4x6, or 5x5. If you are looking for some size, figure around 5x5, 6x4, 8x3. Note that these are loose figures and won't mean that one is only focused on size or strength. You can choose a middle ground if you'd like and go from there. It's all up to you really. Just make sure that you switch it up from time to time.

If you need any help with the exercises or about the rep scheme, or anything I have posted, feel free to ask!