Thoughts on my workout?

S

SuperFob

0
Right now, I'm in a hypocaloric state and I'm trying to lose weight and get stronger. I'm going for failure on the last set, and I'm doing high weight with 3-5 reps per set.

Mondays Wednesdays Fridays- Upper Body
Dumbbell Bench Press- 3 sets
Dumbbell Bicep Curls- 3 sets
Dumbbell Shoulder Press- 3 sets
Reverse Wrist curls- 2 sets
Seated Rows on machine- 3 sets
Tricep Extensions- 2 sets

Thursdays- Legs
Barbell Front Squats- 3 sets
Barbell Good mornings- 3 sets
Single Leg Calf Raises- 3 sets
I also do what I call "power jumps" on Mondays Wednesdays and Saturdays as part of my HIIT.

I'm hoping to at least double my 1RM's for each of these by June (I can only bench press 80 for example, so it shouldn't be too hard).
 
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So then how many reps are you doing?

On upper day, I would add exercises like chin-ups.

Train legs 2x a week (your Tuesday), and deadlift.
 
You need to get your routine more balanced out here bud.

For upper body, you need to get more compound movements in and maybe throw in a few isolation exercises at the end. Here would be an example:

  • Bent-over Barbell Rows
  • Bench Press
  • Dips
  • Pull-Ups
  • Shoulder Press
  • Shrugs
  • Skull-crushers

Or something to that extent. Also, you should be working your legs as much as you are working your upper body, they are just as important. Throw some deadlifts in there and make sure that your body gets rest during the week as well.
 
you only have one lower and 3 upper? you need to hit your legs with frequency. i thought the normal upper lower split was 2 lower days and 2 upper?
 
I've decided to move my leg exercises to Monday. I'm going to be running a mile on Wednesday, and three miles on Thursday, Friday, and Saturday. I'm training for cross-country, which means that my workouts center more around running and I can't be working out my legs on wednesdays and Fridays because it's bad to run the day on and the day after you workout.
 
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