Thread: Review My Workout Please

Please review my WORKOUT and give me a little feedback.



My stats:

31 – male – 6 feet 6 inches – 245 pounds (about 20 pounds over weight)



My goals:

Currently cutting, but I want to keep my muscle and bulk-up once my body fat is lower



My diet:

DP & w8 - High Fat/Protein, Low Carb Diet



My WORKOUT:

Mornings – Cardio: First thing in the morning on empty stomach (or 2 cups coffee)

Evenings – Weight Training: About 12 hours after cardio



Cardio

*Sunday – Friday: 45 minute of elliptical cardio (30 minutes minimum)

*Sunday – Friday (no Thursday): 25 minutes of sit-ups, crunches and leg-ups



Monday - Chest and Tricep {One Hour}

*Bench Press (lever)

*Bench Press (dumbbell or smith)

*Decline Bench Press (dumbbell or smith)

*Incline Bench Press (dumbbell or smith)

*Push Down (cable)

*Triceps Extension or One Arm Triceps Extension (dumbbell)

*Overhead Triceps Extension (lever)

*Push Down [different grip] (cable)



Tuesday – Back and Biceps {One Hour}

*Front Pulldown (cable)

*Close Grip Pulldown (cable)

*Pullover (lever)

*Seated Row (cable)

*Incline Row (lever)

*Bent-Over Row (dumbbell)

*Curl [straight bar] (barbell)

*Curl [EZ grip] (barbell)

*Curl (dumbbell)

*Incline Curl (dumbbell)

*Curl (lever)



Wednesday – No Weight Training



Thursdays – Shoulders, Calves, Abs

*Behind Neck Press (lever)

*Shoulder Press (dumbbell)

*Front Raise (dumbbell)

*Lateral Raise (dumbbell)

*Rear Lateral Raise (dumbbell)

*Shrug (dumbbell)

*Single Leg Calf Raise

*Seated Calf Raise (lever)

*Standing Calf Raise (lever)

*Sit-Ups

*Crunched

*Leg-Ups

*Seated Crunch gripless – (lever)

*Vertical Leg-Hip Raise



Fridays – Legs and Lower Back

Squat (smith)

45 Leg Press (sled)

Hack Squat (sled)

Leg Extension (lever)

Lying Leg Curl (lever)

Hyper-Extension (dumbbell)

Straight-Back Stiff-Leg Deadlift (barbell)



Saturday and Sunday – No Weight Training



First Two Weeks – lighter weight, approx. 3 sets of 12 reps

Last Two Weeks – heavy weight, approx. 4 sets of 6 – 8 reps

Thanks in advance for your feedback!

Thanks - I read here many times that cardio is done best on an empty stomach. I had no idea. Thank you. I'll be eating a healthy breakfast first thing in the morning.