work out regimen

**nikos_** · 12-24-2012, 12:32 PM

greetings

i m in a search of new workout regimen,i have some ideas and i need your critique
my stats : 23 years old,1.8 m height 77 kg 11%bf

i ll compute the macros and calories later
my goal these days is power
gym is open from monday to friday,and i devote the saturday to cardio(triathlon)

i use to do upper/lower routine 4 days per week,now i m thinking to go for 1 fyll body routine and one upper/lower

i m aiming to 3-6 reps at fuctional sets
i work out biceps triceps abs and calves until failure
i m thinking this one

monday full body

bench press
romanian dead lifts
squat
military press or clean & press?

Wednesday upper

bench press
row barbel
military press or clean press or seated dumbell press
pull ups
shoulder lateral raise
seated dumbel bicep curl

friday lower

squat
romanian deadlifts
leg extensions
legs curl
calf raises on hack
triceps dips
abs

**CaptainNapalm** · 12-24-2012, 10:20 PM

Your exercise selection is good but your chest is a bit overdone as oppose to back. For example, you're training chest three times a week and back directly only once. You don't have to do bench press both monday and wednesday. Get rid of dips on friday and do them on wednesday instead as oppose to bench press. Dips are just as effective at chest development as pressing. This will leave you some more room for bb rows or pull ups on your last day to even it out a bit. Also, if you intend to go heavy, doing squats, bench press, shoulder press and deadlifts may be a bit much all in one session unless you keep your sets in the 2-3 range per exercise. Overall good routine though.

**nikos_** · 12-25-2012, 05:05 AM

thnk you very much captain

Originally Posted by CaptainNapalm

Get rid of dips on friday and do them on wednesday instead as oppose to bench press.

i m doing these dips,with ny legs on a chain and weight on my beily

Originally Posted by CaptainNapalm

Also, if you intend to go heavy, doing squats, bench press, shoulder press and deadlifts may be a bit much all in one session unless you keep your sets in the 2-3 range per exercise.

yes,i do 3 fuctional set for bench and rdl and for squat nd the shoulders

i really need some help to choose the shoulders excersises

**nikos_** · 01-19-2013, 01:49 PM

WHAT YOU THINK ABOUT this

6 am

1 scoop whey

6:30

running

7 am

breakfast

**BigAl22** · 01-24-2013, 09:22 AM

You mentioned your goal was power in the previous post, so you should eat a more solid meal before your run to give you the fuel you need for a decent workout. If you run at 6:30am, eat something like rolled oats, sunflower seeds, pumpkin seeds, and berries with some apple juice mixed in around 5:30am, I guarantee you'll have a much better run and may want to run more than 30 minutes.

**jay_steel** · 01-24-2013, 05:42 PM

I do all my cardio on an emtpy stomach period. I would also add in more fat into your whey. I eat a Tbl spoon of olive oil with every meal and shack.

**nikos_** · 01-25-2013, 02:15 PM

thnk you guys for your answers
appreciate it

bigA,you re right, i need more calories before cardio,and i do use oats in my breakfast,instant oats,but that morning run is not my real cardio work out,i do it just to give a good boost to my day,you know..
for cardio i do triathlon on saturdays,iand i take 3500+ in the previous meals

jay_steel,i m used to eat when i wake up.never try to run with empty stomach,my breakfast is very rich in proteins,i eat oils too
some olive to the omelte and a lot peanut butter

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