Workout Schedule, is this wrong

T

Tony79

0
Okay heres my workout schedule. Im 6 feet about 210. I got muscles but still have body fat that I need to lose. Im at about 14-17% body fat. Thats not an offical number. I would like to get to 11% or less. I know what I have to do with my diet, this is soley my workout schedule and what I need to do to get TONER or more ripped. I dont want to get any bigger just more defined.

Each day of working out I start of with a quick walk for 5 minutes, 25 minute high pace run, and 5 minute cool down.

Monday-
Chest
Flys- 4 sets, 12-10-10-8 reps
Incline- 4 sets, 12-10-10-8 reps
Flat- 4 sets, 12-10-10-8 reps
Cable Crossovers- 4 sets, 12-10-10-8 reps

Tris
Str8 bar push downs- 4 sets, 12-10-10-8 reps
Rope- 4 sets, 12-10-10-8 reps
Kick Backs- 4 sets, 12-10-10-8 reps
Single bar pull downs- 4 sets, 12-10-10-8 reps

Tuesday-
Shoulders
Front Raises- 4 sets, 12-10-10-8 reps
Lateral Raises- 4 sets, 12-10-10-8 reps
Miltary Press- 4 sets, 12-10-10-8 reps
Shrugs- 4 sets, 12-10-10-8 reps

Wednesday-
Bis
Alternating Curls- 4 sets, 12-10-10-8 reps
Hammer Curls- 4 sets, 12-10-10-8 reps
Preacher Curls- 4 sets, 12-10-10-8 reps
Isolation incline curls- 4 sets, 12-10-10-8 reps
21's

Back
Lat Pulldown- 4 sets, 12-10-10-8 reps
Seated Row- 4 sets, 12-10-10-8 reps
Pull-ups- 4 sets, 12-10-10-8 reps
Dead man lift- 4 sets, 12-10-10-8 reps

Thurs
Repeat Mondays schedule

Fri
Repeat Tuesdays schedule

Sat
Repeat Wednesday schedule
 
It's not a bad schedule if you want to train isolated body parts. On your back/bi day - I would do all your back work first and then hit bi's. You could go one further and do your biceps with your chest and triceps with your back. Also, I wouldn't do shoulders the day after or day before chest/tris. When you lift your chest, you give a pretty good pounding on your triceps and front delts; so give them a little rest before you touch on them again.
 
Also; try taking a day off and completely resting one day a week. If you're dead set on working only 2 muscle groups each day try this:
M: Chest/Bi's
T: Cardio/Core
W: Back/Tri's
R: Cardio/COre
F: Shoulders/Legs
S/S: Rest/Rest
 
Your workout looks awful. There's too much volume, your arms will be over trained, you only need one isolation movement for your bi's and tri's, too many isolation exercises, where's the leg work, and the exercises are in the wrong order.
 
Agreed: I didn't even notice that the first time I read the post. Try 3 full body workouts per week:
1. Squat, Bench Press, Pullups, Overhead Press, B/O Rows, bi/tri superset, SDL
2. Deadlift, Chinups, Bench Press, Overhead Press, Rows, Bi/tri SS, Lunges
3. Split Squats, Neutral Grip Chins, Incline Bench, Lateral Raises, Upright row, bi/tri SS, calf raises.

Or Mon/Thurs Upper body and Tues/Frid Lower body.
 
What do you mean when you say Cardio/Core. is that a work out all hardcore cradio?
Yes this is exactly what I need. I know my workout isnt the most efficent, needed some advice so thank you.
 
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