Thread: Help......Please

1) you need to be doing some sort of deadlifting on leg day. working the glutes and hams (as hip extensors, not just knee flexors) is important!

2) you need to probably decrease some of the volume on the pressday. it looks like a lot.

3) you need to up the volume on pull day to balance that of the press day.

4) if you want strength, raise the intensity. A rep range of 5-8 reps is a good one to be in if size and strength are your goals.

Originally Posted by Soldier

ok i am new to the forum(not new to training) so i know most stuff but i need a lil help putting together a good routine...i just joined a localand gym heres some goals

1.shed some bf
2.gain more mass and strength!
heres a sample workout that i have been doing(not everything but it sums it up) sets x reps

Mon: push
decline db press 3x5-8
incline db press 3x5-8
benchpress(smith machine)2x3-5
chest fly's 2x6-8

db military press 4x5-8
cable lateral raises 3x6-8

dips 3x6-8
skull crushers 3x5-8

Tues.: cardio 30-45min.

Wed: legs
squats 4x3-5
legpress 3x5
deadlifts 3x3-5
leg ext. 3x6-8
calf raises 4x6-8

Thursday: cardio HIIT

Friday: Pull
bentover rows 3x5-8
lat-pulldowns 3x5-8
seated rows(machine)3x5-8

preacher curls 3x5-8
hammer curls 3x5-8

pretty much it

hows that p-funk?

Originally Posted by Soldier

hows that p-funk?

okay, now you just need to lower your volume on push day. that is a huge amount of pressing and like i said, your pulling volume is not balancing it out. Make the deadlifts, RDLs or SLDLs and ditch the knee extensions...put in leg curls or glute ham raises instead.

I would have only 2 pushes:

bench press
overhead press

a single joint shoulder exercise and a single joint chest exercise:

cable flyes
Db lateral raises

and a tricep exercise

pressdowns

for pull day go with a pull in both planes:

one arm DB row
chin ups

a single joint pull in both planes:

rev. peck deck
pull overs

and a bicep exercise:

BB curls

Is this Kenwood, or did he just steal your picture

*EDIT* - Looks like you took your picture down "Soldier"? Why is that?