Weights routine

B

BarryLFC

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Hi, I am new here and need some advice.
I am 34, 6 ft 2 and weigh about 14 Stones (89-90KG) and quite fit, I have been doing lots of cardio work to shift some excess weight and now really want to build some muscle and definition.
I go to the gym 4-5 times a week and have been doing stretches, then some weights, consisting of resistance machines, followed by cardio.
Basically, it has been

Monday - Football (soccer) training

Tuesday - Shoulder press (6x10) Bicep curl (6x10), lat pulldown (6x10), rear row (6x15).......30 mins HIIT ( treadmill )

Wednesday - Chest, Fly (6x10), chest press (6x10), triceps (6x12).....1 hour steady state cardio treadmill

Thursday - 30 mins steady state treadmill

Friday - Shoulder press (6x10) Bicep curl (6x10), lat pulldown (6x10), rear row (6x15).......30 mins HIIT ( treadmill ) - basically a repeat of Tuesday

Saturday - OFF

Sunday - Chest, Fly (6x10), chest press (6x10), triceps (6x12).....1 hour steady state cardio treadmill - repeat of Wednesday

I have decided to change to a different way. On gym nights,
Tuesday - Full body weights
Wednesday - HIIT
Thursday - Full body weights - Steady state cardio
Friday - HIIT
Sunday - Full body weights

I need some advice please, is this a good way to go about things??
Also, I have read I should be doing compound weights if doing full body, I have read a lot, but am confused.
My gym doesnt have free weights. Resistance machines everywhere.
Could someone please help me devise a full body workout for the 3 days a week when I will be lifting?
Any help is much appreciated
 
your fullbody workouts (respectively) suck. try this

heres a sample fullbody workout

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.
 
Proteinboy said:
your fullbody workouts (respectively) suck. try this

heres a sample fullbody workout

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.
Click to expand...

Thanks for your help, but what is rotator cuff work?
 
AZN_Dave said:
do 3 sets of 10 instead of 6 sets of 10, 6 sets of 10 is too much volume
Click to expand...

6 x 10 is what I have been doing. I have been doing a split workout, but I want to change to an effective full body workout.

Hows this?

A

Bench press 4x8
Bent over rows 4x8
Squat 4x8

B

Deadlift 4x8
Military press 4x8
Chin ups/pull ups

Just for a starter, with the occasional isolaetd wokout thrown in?
 
that is fine. i reccomend doing 2 or 3 sets of light cuban presses to finish a workout. it activates the rotator cuff and can prevent a future tear of the infraspinatus or teres minor. you could also do some light external rotations with a dumbell to activate rotator cuffs.

other than that, looks good.
 
I did my first workout of new regime tonight,
Workout A as detailed above. It was OK, now I feel like my muscles are made of jelly. I presume this is good.
Thanks for your help everyone, especially proteinboy.
 
Just an update and maybe someone could give me a thumbs up or down?

I have added a couple of things to the workout, basically my goal is to strip away some excess fat and build some muscle and definition.

My weeks work

A
Full body weights

Bench press 4x8
Bent over rows 4x8
Squat 4x8
Cable stand fly 4x8
Triceps 4x8
Tricep resistance 4x8

Wednesday – HIIT
Thursday- HIIT
Friday – HIIT

B
Full body weights

Dead lift 4x8
Military press 4x8
Close grip 4x8
Standing external rotational 4x8
Lat Pull down 4x8
Biceps curl 4x8

WEEK1
Monday - Soccer training
Tuesday - A
Wednesday - HIIT
Thursday - B
Friday - Steady state cardio
Saturday - OFF
Sunday - A

WEEK 2
Monday - Soccer training
Tuesday - B
Wednesday - HIIT
Thursday - A
Friday - Steady state cardio
Saturday - OFF
Sunday - B

Repeat...

Could someone please tell me is this doing me some good. I really will work hard, but dont want to waste my time.

Thanks
 
Sorry if I am being a pain but I would really appreciate someone just having a quick look at my workout schedule and saying yes or no for effectiveness.
 
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