Help me modify my routine (roulette06)

[roulette06]

Okay, the first thing I want to say is that I see many people doing "splits" that work out all body parts only once a week. I know muscles such as delts get worked even when they aren't the target, but that doesn't count.

With that said, I plan on working out 5 or 6 times a week, doing the same routines twice a week. Is this unnecessary? I read that exercising a body part once once a week is for the gifted. Can an educated person say why this is or isn't true?

Anyway, on to my routine...

Monday & Thurs (chest and biceps)
abs
incline dumbell or barbell bench press (3 sets of 8)
incline bench press (machine, 2 sets of 8)
pec deck flyes (3x8)
chin ups, 3x6 (will increase reps as I grow stronger)
dumbell curls, 3x8 (standing up or on an incline to avoid cheating)

Tues & Fri (back and triceps)
wide-grip pull ups 3x6 (will increase reps as I grow stronger)
bent over row 3x8 (using dumbells and a bench)
lat pull down 3x8
kick backs 3x8
dips 3x10

is this enough tricep stimulation or should I add tricep extensions?
I'm clueless about how to properly work out my back. I want to do a good job with it and not neglect important back muscles


Sats
abs
leg press 3x15
squats 2x12 (will do more as I become more advanced)
leg extensions 3x12
hip adductor 3x12 (on each machine, opening and closing the legs)
leg curls 3x15
calf-raises 3x15 (weighed)

A few things: I know I make no mention of shoulders. Should I work them out only once a week (Wednesday) b/c they get worked through chest and back exercises?
I usually do military press on back days but they're not really a back exercise.
Feel free to suggest a rearrangement of body parts worked in a given day if it's logical.
I do interval running on a treadmill every time I work out, so I always do cardio. Right now I'm trying to lose weight, so I'm not going super heavy on workouts and definitely not eating enough to bulk up.

 

[ihateschoolmt]

Okay, the first thing I want to say is that I see many people doing "splits" that work out all body parts only once a week. I know muscles such as delts get worked even when they aren't the target, but that doesn't count.

With that said, I plan on working out 5 or 6 times a week, doing the same routines twice a week. Is this unnecessary? I read that exercising a body part once once a week is for the gifted. Can an educated person say why this is or isn't true?

A few things: I know I make no mention of shoulders. Should I work them out only once a week (Wednesday) b/c they get worked through chest and back exercises?
I usually do military press on back days but they're not really a back exercise.
Feel free to suggest a rearrangement of body parts worked in a given day if it's logical.
I do interval running on a treadmill every time I work out, so I always do cardio. Right now I'm trying to lose weight, so I'm not going super heavy on workouts and definitely not eating enough to bulk up.

It's not true you need to work a part out more than once a week. A lot of genectically ungifted people work out a part once a week and see good results. Doing the same part twice a week should result in less volume or you will overtrain anyway. So either way you use be doing the same amount of work.



Monday (chest and triceps)
abs
dumbell or barbell flat bench press (3 sets of 8)
incline bench press (3 sets of 8)
pec deck flyes (1x10)
Skull crushers 3x8
dips 2xfailure

Tues (back and biceps)
wide-grip pull ups 3x6 (will increase reps as I grow stronger)
bent over row 4x8 (use a barbell)
Cable rows 3x8
dumbell curls, 4x8 (standing up or on an incline to avoid cheating)
military press 4x8
lateral raises 2x8
Sats
squats 4x8
Deadlifts 3x8
Leg press 1x8
leg curls 2x8
calf-raises 3x8 (weighed)



Do sets until failure, change up the reps, do from 6-10 instead of just 8.

 

[StuckInBako]

I used to think the same way you did until i starting reading this board and saw better results by only working out 4 days a week. Each muscle group once a week.
mon-chest,triceps
tues-back,biceps
weds-rest
thurs-legs,abs
fri-delts,traps
sat-rest
sun-rest

Personally I like the fact that i spend less time in the gym yet still see better results. I only work out for a total of 4-5 hrs a week and i'm 6'1 175 i definately not genetically gifted and i also don't have a very high testorone level.(i only have to shave every other day)

 

[roulette06]

Thanx for the input. I was wondering, since I'm in a cutting phase and want to do cardio about 5x a week, should I only devote my time to cardio on the xtra two days (considering the recommended split) or do some exercises that recruit many muscles (e.g. deadlifts or squats)? If you recommend more lifting, please make specific recommendations.