Back2gym

Monday:
Chest

Bench Press:
Flat: set of 10, 8, 8, 6
Incline: set of 10, 8, 8, 6
Decline: set of 10, 8, 8, 6

SuperSet
Cable Fly Flat Bench: 3 Sets of 8
Sitting Cable Fly: 3 Sets of 8

Machine Press: 2 Sets to Fail

Biceps
Curls: Standing: Standing set of 10,8,6,4
Cable:(concentrating on the curl) set of 10,8,6,4
Hammer Curls: 2 Sets to Fail-lightweight

Abs
Set of 35 on Machine in between reps of other exercises

Tuesday:
Back:
Seated Rows: Sets of 10,8,8,6
Bent Over Rows: Sets of 10,8,8,6

T-Bar Pull Down: Sets of 10,8,8,6
T-Bar Pull Down Behind Neck: Sets of 10,8,8,6

Cable Crossovers(kinda like a reverse cable fly, but for the back) Set of 10,8,8,6

Triceps:
Rope Pull Down: Sets of 10,8,8,6
Kick Backs: Sets of 10,8,8,6
Cable pull down: to Failure

Abs
Set of 35 on Machine in between reps of other exercises

Wednesday: Cardio 40minutes, Various Ab Exercise

Thursday:

Shoulders
Shoulder Press Behind Neck: Sets of 10,8,6,4
Shrugs: Sets of 10,8,6,4
Reverse Machine Flys(for back): Sets of 10,8,8,6

Super Set:
Shoulder Press Smith Machine: Light Weight to Failure
Shrugs: Lightweight to Failure

Dumbell Raises(Delts):
Lateral: Sets of 10,8,8,6
Front: Sets of 10,8,8,6

Abs
Set of 35 on Machine in between reps of other exercises

Friday: Legs Altnate Light Exercises(I live in a building without an Elevator, dont want to do too much to legs)

Abs
Set of 35 on Machine in between reps of other exercises
Saturday:Rest
Sunday: Rest


Aproximately 250 Grams Protien(mostly from Whey) Fish, Beef, Nuts
Fruits

I know I need help on this the most...I want to lost the fat probably 15 lbs, but keep the gains...

Im about 240
6'1"

Thanks,
Back2Gym

DOMS

The volume is too high. Plus, you have nothing in there for legs.

If you read through the stickies, or look at the workouts that members do in the Online Journals, you'll find a routine that will do you good.

Back2gym

Overall Volume? Or just need to spread alittle thinner on some days?

B

DOMS

I was trying not to go into specifics. It's like bringing a Yugo that's been rolled, and set on fire, to a mechanic. Yes, he could explain to you what needs to be fixed, but he'll just tell you to get a new car instead.

One glaring example is that you don't have any exercises for legs. None. Nada. Zip. Zilch.

Living in a walk-up is not a good reason to forego leg workouts.

Plus, you're missing key info like RIs. And what exactly is "Light Weight to Failure"?

As for too much volume, you have 20 sets for chest. That's probably a bit too much.

VILBAUGH

nice font work.
however you would be way better off scraping the whole thing and training only with squats deadlifts and bench.
without sqauts or deads you will be training in vain.