Critique my routine please

[andy94566]

I'm 5' 7" 167 pounds at arond 14& bf trying to get down to 9 in 4-5 months. Nutrition's solid just need help with my routine

Monday- Chest/Back/Core
Flat db bench 3x
Deadlift 3x
Incline db bench 3x
Lat pulldown 3x
Dips 3x
T bar row 3x
Cable crossover 2x
Core Circuit

Tuesday- Shoulder/Leg/Cardio
Squat 3x
Db shoulder press 3x
Upright row 3x
Superset 1a: Lateral raise 3x
Superset 1b: Front raise 3x
Rear delt fly 3x
Cardio

Wednesday- Off

Thursday- Chest/Back/Core
Flat db bench 3x
Deadlift 3x
Incline db bench 3x
Lat pulldown 3x
Dips 3x
T bar row 3x
Cable crossover 2x
Core Circuit

Friday- Shoulder/Cardio
Db shoulder press 3x
Standing barbell press 3x
S1: Lateral raise 3x
S2: Front raise 3x
Rear delt fly 3x
Shrugs 3x
Cardio

Saturday- Leg/Arms/Cardio
Squat 3x
Lunges 3x
Box step up 3x
Barbell curl 3x
Dip 3x
Preacher curl 3x
Skullcrushers 3x
Cardio

Sunday ??? Rest

 

[sosc]

I've always felt the the reduction of body fat is a
function of cardiovascular work/diet, not so much weight
training.

With that in mind, I suggest running HIIT style.

In regards to your workout plan, it looks scattered to me.
I would group muscles that are most stressed together
during exercises (chest/shoulders for example). Otherwise
you run into weird overlapping soreness. Perhaps you
would benefit from an upper body/lower body split with
two days on, one day off.

Leg extensions are also missing. I do not consider any workout
complete without these, and some type of calf raises.

 

[katielead130]

looks great to me

 

[Kenny Croxdale]

This makes NO sense.

I'm 5' 7" 167 pounds at arond 14& bf trying to get down to 9 in 4-5 months. Nutrition's solid just need help with my routine

Andy,

Body Fat Percentage

First of all how do you know you area around 14% body fat? You appear to be guessing. That leave means you might be lower are higher.

Dropping to 9%.

At your body weight that make no sense.

Doing The Math

Ok, let's you are 14% body fat. That means you lean mass is 143.62 lbs.

IF you were able to maintain 143.62 lbs of muscle mass and drop down to 9% body fat, that means you'd end up weighing 157.82 lbs.

Losing 10 lbs of Fat

So, you going to have to lose 10 lbs of fat.

Starving Smallian

At 5'7"-157 lbs, you going to be the Poster Boy for a Starving Smallian.

Muscle Mass Loss

No matter how well you diet and you exercise program, you going to lose muscle along the way.

Approximately 20% of your weight loss will be muscle mass, if you're lucky. That mean of the 10 lbs you lose, at least 2 pound will be muscle mass.

Your NOT Going To Be Lucky

Unfortunately, you're going to have to drop down to close to 150 to be at 9% body fat.

That means you need to drop 17 lbs! That will decrease you muscle mass by about 7 lbs.

5'7"--150 lbs...that really makes no sense.

Your Program

Your program is chaotic.

Monday-Tuesday Problem

1) Leg Work on Both Days.

You're working the legs on Monday with deadlifts, then working the legs again on Tuesday. That does not allow time for your legs to recover.

2) Shoulders, Back, Triceps, and Biceps Both Days

You're working the shoulders, lats, triceps and biceps both days. Pushing movements work the lats and biceps. Pushing movements work the triceps. Pressing movement work the anterior shoulder.

Thus, you are working them two days in a row. That makes no sense.

TOO Many Exercises

You need to keep your training time to an hour, 75 minutes at best. Training longer is counter prouctive.

The number of weight training exercises you are performing tell me your training sessions are too long.

Doing cardio at the end of an already weight training only maginfies the error.

You using a sledehamer to kill a fly with this program.

Kenny Croxdale

 

[Kenny Croxdale]

I've always felt the the reduction of body fat is a
function of cardiovascular work/diet, not so much weight
training.

sosc,

Vague Statement

Weight training can be used exclusively in a cutting program.

It all depends on how you write the program.

With that in mind, I suggest running HIIT style.

HIIT is an effective method. HIIT can be written into a weight training program.

In regards to your workout plan, it looks scattered to me. I would group muscles that are most stressed together
during exercises (chest/shoulders for example). Otherwise
you run into weird overlapping soreness. Perhaps you
would benefit from an upper body/lower body split with
two days on, one day off.

Good call.

Leg extensions are also missing. I do not consider any workoutccomplete without these, and some type of calf raises.

Bad Call

Leg Extensions have very little value. They a non-essential, non-productive exercise.

Shear Force

Leg Extensions are renoun for placing a lot of shear force on the knees.

Compound Movements

The squat, leg press, step ups, lungs all are more effective quad/leg exercises.

Kenny Croxdale

 

[alpha22]

Looks like a soild routine bro..

 

[sosc]

While people can lose weight weight training,
running is far more effective.

I personally hate lunges, and have have never had soreness
or fatigue/pain in my quads from any exercise besides leg extension.

 

[Kenny Croxdale]

While people can lose weight weight training,
running is far more effective.

Incorrect.

Inerval Heart Rate Training

The key to maximizing your metablic rate in an exercise program performed with High Intensity Interval Training.

High Intensity Interval Traning can be accomplished via Circuit Weight Training. It will accomplish same thing

Running Overtraining

One of the problem running while performing a leg weight training program is overtraining.

Research has shown that distance runners lose more lower body leg mass than upper body mass. That because distance runners are overtraiing the legs.

Research has also demonstrated that distance runners who stop running/exercising for a few weeks, increase muscle mass.

That because they have stopped overtraining and allow their muscles to recovery and grow.

Thus, writing weight loss program that combines running with weight training need to be well thought out.

I personally hate lunges,

Simple Solution

Then DON'T do them. I provided you with a list of quad movement.

If you dont' like lunges, then pick another off the list.

and have have never had soreness
or fatigue/pain in my quads from any exercise besides leg extension.

Sorness/Pain

Sorness and pain does not indicate an exercise is the right one or wrong one.

Fatigue

If you've never been able to fatigue with any other exercise you didn't push yourself hard enough.

I realize you're in the learning stages. Initially something new to you seem wrong.

As your knowledge base grows, this will make more sense to you.

"No one ever got dumbber from reading a book." Cosgrove

While anectodal information is a fundamental part of learning, reading is the other part of the equation.

Read more...especially research data.

Kenny Croxdale

 

[sosc]

No thanks I'm doing great on my program.

I don't believe everything I read.

 

[Kenny Croxdale]

No thanks I'm doing great on my program.

Doing Great

Anything works for a novice. So, I am sure you program is working.

I don't believe everything I read.

Reading Comprehension

Understanding the concept or words strung together in a sentence is what reading is all about. That something you have difficulty with.

Believe Everything You Read

I said read more. I didn't say believe everything you read.

Another Example

I provided you with a list of good quad exercise in a pevious post.

You gravitated to "Lunges", stating "I personally hate lungs".

I never stated "Lunges" are the holy grail of quad movements.

Inferance

The infers that either you use or consider the other exercise prescribed as good quad movements.

"Hungry For Success"

Your limiting factor in your quest if your lack of knowledge and your omniscient attitude. Not a good combination.

"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident." ~ Arthur Schopenhauer

Kenny Croxdale

 

[laxdude22]

Body Fat Percentage

First of all how do you know you area around 14% body fat? You appear to be guessing. That leave means you might be lower are higher.

Dropping to 9%.

At your body weight that make no sense.

Doing The Math

Ok, let's you are 14% body fat. That means you lean mass is 143.62 lbs.

IF you were able to maintain 143.62 lbs of muscle mass and drop down to 9% body fat, that means you'd end up weighing 157.82 lbs.

Losing 10 lbs of Fat

So, you going to have to lose 10 lbs of fat.

Starving Smallian

At 5'7"-157 lbs, you going to be the Poster Boy for a Starving Smallian.

Muscle Mass Loss

No matter how well you diet and you exercise program, you going to lose muscle along the way.

Approximately 20% of your weight loss will be muscle mass, if you're lucky. That mean of the 10 lbs you lose, at least 2 pound will be muscle mass.

Your NOT Going To Be Lucky

Unfortunately, you're going to have to drop down to close to 150 to be at 9% body fat.

That means you need to drop 17 lbs! That will decrease you muscle mass by about 7 lbs.

5'7"--150 lbs...that really makes no sense.

Your Program

Your program is chaotic.

Monday-Tuesday Problem

1) Leg Work on Both Days.

You're working the legs on Monday with deadlifts, then working the legs again on Tuesday. That does not allow time for your legs to recover.

2) Shoulders, Back, Triceps, and Biceps Both Days

You're working the shoulders, lats, triceps and biceps both days. Pushing movements work the lats and biceps. Pushing movements work the triceps. Pressing movement work the anterior shoulder.

Thus, you are working them two days in a row. That makes no sense.

TOO Many Exercises

You need to keep your training time to an hour, 75 minutes at best. Training longer is counter prouctive.

The number of weight training exercises you are performing tell me your training sessions are too long.

Doing cardio at the end of an already weight training only maginfies the error.

You using a sledehamer to kill a fly with this program.

Kenny Croxdale
good post!

 

[bagram09]

it's good for a beginner, i'm a fan of HIT training myself and i don't need a bunch of exercises to work a muscle group thoroughly, compund exercises are where it's at

 

[andy94566]

So I took what was said into consideration and I did my best to see how I can solve them like working legs both days, etc. and on other forums they said t bar rows after bench, dips, and deadlifts on chest/back days look tough so I changed it up.. chcek it out?


Mon- Stretch/Chest&Back/Cardio
Cuffs warmup
- Flat db bench press 3x
- T bar row 3x
- Incline db bench press 3x
- Pullup 3x
- Dips 3x
- Db row 3x
- Cable crossover 2x
- Cg pulldown 2x
Tues- Stretch/Shoulder&Leg/Abs
- Db shoulder press 3x
- Deadlift 3x
- 1 arm shoulder press 3x
- Squat 3x
- Lateral raise superset with front raise 3x
- Shrugs 3x
- Rear delt fly 3x
Wed- Off
Thurs- Stretch/Chest&Back/Cardio
Cuffs warmup
- Flat db bench press 3x
- T bar row 3x
- Incline db bench press 3x
- Pullup 3x
- Dips 3x
- Db row 3x
- Cable crossover 2x
- Cg pulldown 2x
Fri- Stretch/Shoulder&Leg/Abs
- Db shoulder press 3x
- Deadlift 3x
- 1 arm shoulder press 3x
- Squat 3x
- Lateral raise superset with front raise 3x
- Shrugs 3x
- Rear delt fly 3x
Sat- Stretch/Arms/Calves/Cardio
- Barbell curl 3x
- CG bench press 3x
- Hammer curl 3x
- Skullcrushers 3x
- Preacher curl 3x
- Pushdown 3x
- Wrist curl 6x
- Hack calf 3x
- Seated calf 3x
Sun- Off

 

[andy94566]

oh and they are mostly 3-5 reps