laxplayer39

Hey guys, me and my workout buddy have been doing this routine for a month and a half now and I am really seeing great results. Its Sunday - Friday w/ Sat off. We do two weeks with 12/10/8/6 reps and then one week of endurance work with 25/20/15/10 then one week of strength 8/6/4/2. I am 5'10" 185 right now and I want to lose around 10-15lbs of fat. And as for cardio, I do 1/2 a mile warmup and I run a hard mile after each workout. Please tell me if I need to change anything!

Sunday - Chest
Monday - Quads
Tuesday - Back
Wednesday - Abs
Thursday - Shoulders/Hamstrings
Fridays - Arms/Calves

Ok here are the specifics:
-----------------------------
Sunday:
1. Bench Press
2. Dumbbell Flyes
3. Incline Press
4. Peck Deck
5. Decline Press
6. Dip/Cable Flyes
7. Incline Machine Press

Monday:
1. Smith-Machine Squat
2. Leg Press
3. Leg Extension
4. Hack Squat

Tuesday:
1. Front Pull-Down
2. One-Arm Dumbbell Row
3. Reverse Grip Pull-Down
4. Seated Cable Row
5. T-Bar Row
6. One-Arm Machine Row
7. Hyperextensions

Wednesday:
1. Hanging Knee Raise
2. Decline Crunch
3. Roman Chair Extended Leg Raise
4. Seated Machine Crunch

Thursday:
1. Smith-Machine Military Press
2. Upright Row
3. Machine Military Press
4. Shrugs
5. Shoulder Molders
7. Seated Leg Curl
8. Lying Leg-Curl

Friday:
1. Cable Curl
2. Hammer Curl Pyramid
3. DB Curl Pyramid
4. Rope Pressdown
5. Lying French Press
6. Triceps Kickback
7. Standing Calf-Raise
8. Seated Calf-Raise

seyone

how about something like this:
sunday- arms/shoulders
monday -quads/calves
tuesday- off
wednesday- chest/abs
thursday- back/hams
friday- off
saturday- off
2on 1off 2on 2off
give yourself some time to rest.
as for everything else, the number of movements is rather high. how many sets/reps do you plan on doing for each? be careful this is pretty high volume, dont wanna overtrain.

Skyliner

1) Even though you are training your Chest once a week, 7 exercises is simply way to much. Try reducing it to 4-5 if you really want that high of a volume. Be sure that it involves intensity and warming up (same goes for the rest). I'll most likely do Bench Press, Flyes, Incline/Decline Press and Bar Dips.

2) Looking at the exercises you're doing for your Quads, most of them will also affect on your Hamstrings. So maybe you wannma combine your Hamstring with Quads during the same day, and put in Straight Legged Deadlift to your workout. Oh BTW, it'll be better to alternate Hack Squat and Leg Press, not both at the same workout. But maybe it's just me.

3) You might wanna also combine your Calve exercises in your leg day, and throw in Shoulders to Friday along with Arms. Thus having a day off at Thursday.

4) Your Back workout seems gruesome as well. Try reducing the exercses, and do some Pull Ups. Barbell Rows are great too.

5) For Shoulders, maybe you wanna replace one of the Military Presses with Arnold or Dumbbell Presses instead, and if I were you, I'll do one arm reverse grip cable curls rather than kickbacks (if not, close grip bench press). Try alternating Cable Curls with Barbell Curls too)

Hope that help a little

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Work hard, play hard, and sleep well.

laxplayer39

Well as for sets and reps we have been doing this is it:

2 Weeks for 12/10/8/6
1 Week 25/20/15/10
1 Week 8/6/4/2

So two weeks of muscle workouts
One week of endurance workouts
One week of strength

As for cardio we do 1/2 a mile before a workout to get really warm and we run a really hard mile after a workout.

I realize that this maybe a bit much but I would appreciate it if anyone could make me a plan that is a great fat burning workout.

Thanks!!

PS: Anyone have any articles on cortisol? My workout partner doesnt believe that it exists!! That dumbass haha lol