IS my routine ok?

gonzo719 · 05-18-2005, 04:03 PM

my name is steve - i am looking to lose BF - and retain my muscle - i am currently working out 5 times a week - working one body part a day. I am 5'8 175lbs and about 15% BF. I want to get down to about 8-10% BF. I have gotten my diet down - i just want to see how my workout looks. here is my routine. any suggestions?

monday - Chest
HS bench - 3 sets - 12,10,8
DB incline - 3 sets - 12,10,8
DB flies - 3 sets - 12,10,8
DB decline - 3 sets - 12,10,8
ABS
HIIT cardio 20mins

tuesday - Back
Seated rows - 3 sets - 12,10,8
HS pullovers - 3 sets - 12,10,8
T-Bar row - 3 sets - 12,10,8
HS Lat pulldowns - 3 sets - 12,10,8
Pull ups - 3 sets - 12,10,8
One knee bent db rows - 3 sets - 12,10,8
HIIT cardio 20mins

Wednesday - Legs
Leg extensions - 3 sets - 12,10,8
Leg press - 3 sets - 12,10,8
Squats - 3 sets - 12,10,8
calf raises - 3 sets - 12,10,8
Leg curls - 3 sets - 12,10,8

Thursday - Shoulders
DB Side laterals - 3 sets - 12,10,8
DB front raises - 3 sets - 12,10,8
Shrugs - 3 sets - 12,10,8
Upright rows - 3 sets - 12,10,8
HS shoulder press - 3 sets - 12,10,8
ABS
HIIT cardio 20mins

Friday - Arms
Ez bar curl - 3 sets - 12,10,8
Hammer curls - 3 sets - 12,10,8
Concentration Curls - 3 sets - 12,10,8
Preacher curls - 3 sets - 12,10,8
Pushdowns (w/rope) - 3 sets - 12,10,8
Dips - 3 sets - 12,10,8
Kickbacks - 3 sets - 12,10,8
skull crushers - 3 sets - 12,10,8
HIIT cardio 20mins

Squaggleboggin · 05-18-2005, 04:11 PM

I'd say way too much volume. I would recommend grouping bodyparts together and using compound movements, and having more days of rest.

ihateschoolmt · 05-18-2005, 04:20 PM

To much volume.

gonzo719 · 05-18-2005, 04:29 PM

the trainer at my gym suggested this for me - i questioned the volume to him - and he said this was ok because i was only doing one body part a day. How much volume should i be doing?

ihateschoolmt · 05-18-2005, 04:31 PM

Quote:

Originally Posted by gonzo719

the trainer at my gym suggested this for me - i questioned the volume to him - and he said this was ok because i was only doing one body part a day. How much volume should i be doing?

Most trainers are retards. I do 4-10 sets a body part.

HardTrainer · 05-18-2005, 04:38 PM

monday - Chest and arms, abs
Flat bench - 3 sets - 12,10,8
DB flies - 3 sets - 12,10,8
Barbell Curls 3 sets
Close grip bench 3 sets
Abs
HIIT cardio 20mins

Wednesday - legs

Squats - 3 sets - 12,10,8
let extension 3sets
Leg curls - 3 sets - 12,10,8
calf raises - 3 sets - 12,10,8
HIIT cardio 20mins

Friday back and delts

Deadlift 3 sets
Barbell rows - 2 sets - 10,8
Wide Lat pulldowns - 2 sets -10,8
Seated shoudler press 3 sets
Lateral raise 3 sets
HIIT cardio 20mins

^^^^^ thats better still more then i would do though

MillerMan · 05-18-2005, 04:41 PM

I'd say the chest volume is O.K., the back either cut something out or do 3 of the exercises with 2 sets and one with 1, Legs look O.K. but I'd do either leg press or squat not both, Shoulders i'd limit to 12 sets, arm day 24 total sets is taxing on the body try 6-9 sets each, limit the cardio to 2 nights after your workout at the most and maybe do some cardio on sunday if you think you need more.

gonzo719 · 05-18-2005, 05:14 PM

Quote:

Originally Posted by HardTrainer

monday - Chest and arms, abs
Flat bench - 3 sets - 12,10,8
DB flies - 3 sets - 12,10,8
Barbell Curls 3 sets
Close grip bench 3 sets
Abs
HIIT cardio 20mins

Wednesday - legs

Squats - 3 sets - 12,10,8
let extension 3sets
Leg curls - 3 sets - 12,10,8
calf raises - 3 sets - 12,10,8
HIIT cardio 20mins

Friday back and delts

Deadlift 3 sets
Barbell rows - 2 sets - 10,8
Wide Lat pulldowns - 2 sets -10,8
Seated shoudler press 3 sets
Lateral raise 3 sets
HIIT cardio 20mins

^^^^^ thats better still more then i would do though

so this workout will help me get cut huh? so on tuesday and thursday i just rest? - i was told if i am cutting u should do a mininmum of 4 days of cardio. I knew i was doing too many sets - stupid gym trainers. I need as much help as i can get.

HardTrainer · 05-19-2005, 03:19 AM

cardio dosnt get you cut, high sets and reps dont get you cut, a calorie negatavie state gets you cut and while in that state you want the least amout of stress hormaones in your body (cortisol) as possible or the LBM (muscle) will drop off you like crazy.

Cardio is a means to and end i.e. to burn calories that will put you below your daily needed calorie intake to mantaine your current body weight BUT you can just get in that state without cardio if for instance your mataninace calorie intake is high beacuse of high bodyweight and or fast metabolisam you can just eat less then you need (but keep protien high still). But still even with a slow metabolism and your daily intake is only 2500 calories to maintane then if you eat 2000 calories but still eat 1.5 grames of protien to every pound of bodyweight you will lose weight without cardio

TheRoyalOne · 05-19-2005, 11:07 AM

But keep in mind that cardio also increases your resting metabolic rate which makes your body more efficient at burning calories all day long. Not just in the gym. Yes you can loose weight without cardio if your diet is on point. But without cardio, your body will easily adjust to the caloric deficit and stop burning as many calories during the day which will stall your weight loss/cutting program. Cardio and a clean diet go hand in hand when cutting.

gonzo719 · 05-20-2005, 03:56 PM

so when doing legs - u should only be doing either sqats or leg press - not both on the sameday?

musclepump · 05-20-2005, 04:12 PM

I do both.

Ramathorn · 05-20-2005, 05:04 PM

Squats then leg press right after for me

DimebagDarrell · 05-20-2005, 06:01 PM

holy overtraining batman!

TJ Cline · 05-21-2005, 06:46 PM

Quote:

Originally Posted by gonzo719

my name is steve - i am looking to lose BF - and retain my muscle - i am currently working out 5 times a week - working one body part a day. I am 5'8 175lbs and about 15% BF. I want to get down to about 8-10% BF. I have gotten my diet down - i just want to see how my workout looks. here is my routine. any suggestions?

monday - Chest
HS bench - 3 sets - 12,10,8
DB incline - 3 sets - 12,10,8
DB flies - 3 sets - 12,10,8
DB decline - 3 sets - 12,10,8
ABS
HIIT cardio 20mins

tuesday - Back
Seated rows - 3 sets - 12,10,8
HS pullovers - 3 sets - 12,10,8
T-Bar row - 3 sets - 12,10,8
HS Lat pulldowns - 3 sets - 12,10,8
Pull ups - 3 sets - 12,10,8
One knee bent db rows - 3 sets - 12,10,8
HIIT cardio 20mins

Wednesday - Legs
Leg extensions - 3 sets - 12,10,8
Leg press - 3 sets - 12,10,8
Squats - 3 sets - 12,10,8
calf raises - 3 sets - 12,10,8
Leg curls - 3 sets - 12,10,8

Thursday - Shoulders
DB Side laterals - 3 sets - 12,10,8
DB front raises - 3 sets - 12,10,8
Shrugs - 3 sets - 12,10,8
Upright rows - 3 sets - 12,10,8
HS shoulder press - 3 sets - 12,10,8
ABS
HIIT cardio 20mins

Friday - Arms
Ez bar curl - 3 sets - 12,10,8
Hammer curls - 3 sets - 12,10,8
Concentration Curls - 3 sets - 12,10,8
Preacher curls - 3 sets - 12,10,8
Pushdowns (w/rope) - 3 sets - 12,10,8
Dips - 3 sets - 12,10,8
Kickbacks - 3 sets - 12,10,8
skull crushers - 3 sets - 12,10,8
HIIT cardio 20mins

Write this workout and burn it as a sacrifice to the gods of over training.

**P-funk** · 05-21-2005, 07:54 PM

I never understand these threads.....people write out these routines that are centered around bodypart training and say "how is my program". All I think is..."is that a program? How much rest is there between sets? How long until you very the exercises? Is it neccessary to have something so concrete if all you are doing is training body parts? Most bodybuilders just work a muscle group and change the exercises weekly. What is the goal of this whole thing? What does next week look like? The following week? The next 4 weeks?"

Squaggleboggin · 05-21-2005, 08:19 PM

If you did that, the page would go on until it's too long for anyone to read it all. Haven't I seen you give out routines to others trying to help them without including all of that information?

**P-funk** · 05-21-2005, 08:51 PM

Quote:

Originally Posted by Squaggleboggin

If you did that, the page would go on until it's too long for anyone to read it all. Haven't I seen you give out routines to others trying to help them without including all of that information?

I give them the starting blue print with an idea in my head of where it is all going to go and then every couple weeks I change the variables around as to what they should be doing. I rarely post the updates in journals.

gonzo719 · 05-22-2005, 08:43 AM

Quote:

Originally Posted by P-funk

I never understand these threads.....people write out these routines that are centered around bodypart training and say "how is my program". All I think is..."is that a program? How much rest is there between sets? How long until you very the exercises? Is it neccessary to have something so concrete if all you are doing is training body parts? Most bodybuilders just work a muscle group and change the exercises weekly. What is the goal of this whole thing? What does next week look like? The following week? The next 4 weeks?"

sorry - i didnt give you all that info that u wanted - i just started lifting three months ago - this workout was given to me by a gym trainer - which i am finding out - he doesnt know sh@%# - Right now i am concentrating on losing BF as i stated before - which for the last 7 weeks i have lost about a pound a week. I want to change my workout to less volume and thats why i came onto to this forum for help and suggestions. I know u have to find out what eventually works for u. But i would like to have a blueprint to start with. 3 day split, 4 day split etc. - Of course I have gotten results from the workout i posted - but i know that i am over training - plus in the long run i am going to plateau. can everybody please stop posting " too much volume" I know this now - give me a suggestion. Any info and help is much apreciated.

ihateschoolmt · 05-22-2005, 09:02 AM

Read the journals.

**P-funk** · 05-22-2005, 11:42 AM

i prefer to workout 3 or at most 4 days a week. I hate training bodyparts, I usually train upper/lower split or total body. I try and just train movements (like work on my squat, deadlift, clean, overhead press, etc.....whatever my training goal is at the time).

05-18-2005, 04:03 PM	#1
gonzo719 Registered User Join Date: Mar 2005 Location: New Jersey Posts: 52	IS my routine ok? my name is steve - i am looking to lose BF - and retain my muscle - i am currently working out 5 times a week - working one body part a day. I am 5'8 175lbs and about 15% BF. I want to get down to about 8-10% BF. I have gotten my diet down - i just want to see how my workout looks. here is my routine. any suggestions? monday - Chest HS bench - 3 sets - 12,10,8 DB incline - 3 sets - 12,10,8 DB flies - 3 sets - 12,10,8 DB decline - 3 sets - 12,10,8 ABS HIIT cardio 20mins tuesday - Back Seated rows - 3 sets - 12,10,8 HS pullovers - 3 sets - 12,10,8 T-Bar row - 3 sets - 12,10,8 HS Lat pulldowns - 3 sets - 12,10,8 Pull ups - 3 sets - 12,10,8 One knee bent db rows - 3 sets - 12,10,8 HIIT cardio 20mins Wednesday - Legs Leg extensions - 3 sets - 12,10,8 Leg press - 3 sets - 12,10,8 Squats - 3 sets - 12,10,8 calf raises - 3 sets - 12,10,8 Leg curls - 3 sets - 12,10,8 Thursday - Shoulders DB Side laterals - 3 sets - 12,10,8 DB front raises - 3 sets - 12,10,8 Shrugs - 3 sets - 12,10,8 Upright rows - 3 sets - 12,10,8 HS shoulder press - 3 sets - 12,10,8 ABS HIIT cardio 20mins Friday - Arms Ez bar curl - 3 sets - 12,10,8 Hammer curls - 3 sets - 12,10,8 Concentration Curls - 3 sets - 12,10,8 Preacher curls - 3 sets - 12,10,8 Pushdowns (w/rope) - 3 sets - 12,10,8 Dips - 3 sets - 12,10,8 Kickbacks - 3 sets - 12,10,8 skull crushers - 3 sets - 12,10,8 HIIT cardio 20mins

05-18-2005, 04:11 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I'd say way too much volume. I would recommend grouping bodyparts together and using compound movements, and having more days of rest.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-18-2005, 04:38 PM	#6
HardTrainer Member Join Date: May 2005 Posts: 472	monday - Chest and arms, abs Flat bench - 3 sets - 12,10,8 DB flies - 3 sets - 12,10,8 Barbell Curls 3 sets Close grip bench 3 sets Abs HIIT cardio 20mins Wednesday - legs Squats - 3 sets - 12,10,8 let extension 3sets Leg curls - 3 sets - 12,10,8 calf raises - 3 sets - 12,10,8 HIIT cardio 20mins Friday back and delts Deadlift 3 sets Barbell rows - 2 sets - 10,8 Wide Lat pulldowns - 2 sets -10,8 Seated shoudler press 3 sets Lateral raise 3 sets HIIT cardio 20mins ^^^^^ thats better still more then i would do though
HardTrainer Member Join Date: May 2005 Posts: 472

05-18-2005, 04:41 PM	#7
MillerMan Registered User Join Date: Apr 2005 Posts: 157	I'd say the chest volume is O.K., the back either cut something out or do 3 of the exercises with 2 sets and one with 1, Legs look O.K. but I'd do either leg press or squat not both, Shoulders i'd limit to 12 sets, arm day 24 total sets is taxing on the body try 6-9 sets each, limit the cardio to 2 nights after your workout at the most and maybe do some cardio on sunday if you think you need more.
MillerMan Registered User Join Date: Apr 2005 Posts: 157

05-19-2005, 03:19 AM	#9
HardTrainer Member Join Date: May 2005 Posts: 472	cardio dosnt get you cut, high sets and reps dont get you cut, a calorie negatavie state gets you cut and while in that state you want the least amout of stress hormaones in your body (cortisol) as possible or the LBM (muscle) will drop off you like crazy. Cardio is a means to and end i.e. to burn calories that will put you below your daily needed calorie intake to mantaine your current body weight BUT you can just get in that state without cardio if for instance your mataninace calorie intake is high beacuse of high bodyweight and or fast metabolisam you can just eat less then you need (but keep protien high still). But still even with a slow metabolism and your daily intake is only 2500 calories to maintane then if you eat 2000 calories but still eat 1.5 grames of protien to every pound of bodyweight you will lose weight without cardio
HardTrainer Member Join Date: May 2005 Posts: 472

05-18-2005, 04:20 PM	#3
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	To much volume.

05-18-2005, 04:29 PM	#4
gonzo719 Registered User Join Date: Mar 2005 Location: New Jersey Posts: 52	the trainer at my gym suggested this for me - i questioned the volume to him - and he said this was ok because i was only doing one body part a day. How much volume should i be doing?

05-19-2005, 11:07 AM	#10
TheRoyalOne Registered User Join Date: Dec 2003 Location: So.Cal. Posts: 321	But keep in mind that cardio also increases your resting metabolic rate which makes your body more efficient at burning calories all day long. Not just in the gym. Yes you can loose weight without cardio if your diet is on point. But without cardio, your body will easily adjust to the caloric deficit and stop burning as many calories during the day which will stall your weight loss/cutting program. Cardio and a clean diet go hand in hand when cutting.
	"Know your limits... but never stop trying to exceed them." --Anon.

05-20-2005, 03:56 PM	#11
gonzo719 Registered User Join Date: Mar 2005 Location: New Jersey Posts: 52	so when doing legs - u should only be doing either sqats or leg press - not both on the sameday?

05-20-2005, 04:12 PM	#12
musclepump Celebrity PersonalTrainer Join Date: Nov 2004 Posts: 6,666 Photos: 128	I do both.
	Let's all join together and SPEAK ENGLISH IN AMERICA.

05-20-2005, 05:04 PM	#13
Ramathorn Registered User Join Date: Apr 2005 Location: Ontario, Canada Posts: 91	Squats then leg press right after for me

05-20-2005, 06:01 PM	#14
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	holy overtraining batman!
	cutting sucks.

05-21-2005, 07:54 PM	#16
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,629	I never understand these threads.....people write out these routines that are centered around bodypart training and say "how is my program". All I think is..."is that a program? How much rest is there between sets? How long until you very the exercises? Is it neccessary to have something so concrete if all you are doing is training body parts? Most bodybuilders just work a muscle group and change the exercises weekly. What is the goal of this whole thing? What does next week look like? The following week? The next 4 weeks?"
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-21-2005, 08:19 PM	#17
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	If you did that, the page would go on until it's too long for anyone to read it all. Haven't I seen you give out routines to others trying to help them without including all of that information?
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-22-2005, 09:02 AM	#20
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Read the journals.

05-22-2005, 11:42 AM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,629	i prefer to workout 3 or at most 4 days a week. I hate training bodyparts, I usually train upper/lower split or total body. I try and just train movements (like work on my squat, deadlift, clean, overhead press, etc.....whatever my training goal is at the time).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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