How does this routine look?

[ru4life3]

Pretty traditional routine, currently am looking to drop a small bit of bodyfat right now:

Monday:

Bench press
Incline press
Military press
Side-raise
Tricep ext
Kickback

Wed:

Pull down
Seated Row
Bent-over-raise
Shrugs
Barbell Curl
DB Curl

Fri:
Squat
Lunges
Stiff-Legged Dead lift
Leg Curl
Calf-raise

 

[Perdido]

Yup it is a pretty standard routine.
Dropping bodyfat is all about diet.

 

[Hench]

Pretty traditional routine, currently am looking to drop a small bit of bodyfat right now:

Monday:

Bench press
Incline press
Military press
Side-raise
Tricep ext
Kickback
Kickbacks are terrible, drop them. Side raises aren't great either, try throwing in some hang cleans/olympic corner presses in instead
Wed:

Pull down replace with pullups/chins
Seated Row drop these and insert deads
Bent-over-raise I personally dont like them as they put a lot of strain on the back. maybe try one arm rows instead
Shrugs not required if you do heavy deads
Barbell Curl
DB Curl

Fri:
Squat
Lunges
Stiff-Legged Dead lift
Leg Curl try SHELC instead
Calf-raise

Its not really a balanced routine, too much upper body and not enough lower. And maybe a bit more vertical pulling wouldn't be a bad thing. Check out Gaz's blog for some good splits.

 

[Gazhole]

Would also replace incline press with Dips if you're set on that split, in addition to what Moondogg has said.

That split is really hard to get balanced though, an Upper/Lower is a lot better IMO. Just easier to balance upper body and lower body work. Even if you set up 4 sessions and cycle through them 3x a week it'll balance out in the end.

What sorta periodization/progression are we looking at here? Atm it's just a list of exercises.

Rahaas has already said the main point about cutting though - get your diet in order or you will see zero results.

 

[ru4life3]

Would also replace incline press with Dips if you're set on that split, in addition to what Moondogg has said.

That split is really hard to get balanced though, an Upper/Lower is a lot better IMO. Just easier to balance upper body and lower body work. Even if you set up 4 sessions and cycle through them 3x a week it'll balance out in the end.

What sorta periodization/progression are we looking at here? Atm it's just a list of exercises.

Rahaas has already said the main point about cutting though - get your diet in order or you will see zero results.

I did have a 4 day split that I used before:

Upper1 (Horizontal)
Bench
DB Rows
Decline Bench or Low Incline Press
Bent Over Laterals

Upper 2 (Vertical)
OH Press
Pullups
Dips
Chins


Lower 1 (Quad Dominant)
Squat Variant
Lunges
Step Ups
Leg Extensions

Lower 2 (Ham Dominant)
Deadlift Variant
Goodmonrings
Hypers
Pullthroughs or Glute Ham raises

This seem better?

 

[ru4life3]

bump

 

[T_man]

I did have a 4 day split that I used before:

Upper1 (Horizontal)
Bench
DB Rows
Decline Bench or Low Incline Press would do incline or cable xovers
Bent Over Laterals-Replace with Seated Row or BB Row or T-Bar row

Upper 2 (Vertical)
OH Press
Pullups
Dips
Chins Replace with deads for trap work, or replace pullups


Lower 1 (Quad Dominant)
Squat Variant
Lunges
Step Ups
Leg Extensions - Unless you're going no lower than 40 degrees from full extensions then don't do these because they are bad for your knees when done heavily enough to be useful. I would rather do leg press machine for quad isolation but make sure you set it to go down below parrallel or else it's as bad as leg extensions

Lower 2 (Ham Dominant)
Deadlift Variant SLDL
Goodmonrings
Hypers
Pullthroughs or Glute Ham raises

This seem better?

Seems like a much better split. I would do upper body/lower body/upper body/lower body though to get best intensity and recovery though.

 

[T_man]

Wait for a mod to confirm my thoughts first before going through with it though. Don't take anyone's word who isnt a mod or hasnt been confirmed by one!

Edit: multi posts suck T_T

 

[Hench]

I did have a 4 day split that I used before:

Upper1 (Horizontal)
Bench
DB Rows
Low Incline Press
Bent Over Laterals Rack pulls/BB rows

Upper 2 (Vertical)
OH Press
Pullups
Dips dips arent bad, they do hit the anterior delts but something like hang cleans/olympic bar corner presses would be better
Chins try one arm lat pulldowns, Built turned me onto these and they are AMAZING


Lower 1 (Quad Dominant)
Squat Variant
Lunges
Step Ups
Try SHELC, when you get good do them one leg at a time

Lower 2 (Ham Dominant)
Deadlift Variant Regular or romanian, whichever you like
Goodmonrings I love these
Hypers/Glute Ham raises
Try reverse lunges, do them in front of a mirror so you can check the form.

This seem better?

Your routine isnt balanced. You need more vertical and horizontal pulling. The leg days are good, but I like to use some quad work on ham day and vice versa. I made some changes above, see what you think.

 

[kse101]

above one is looking more viable and better to me..
nice post moondogg.

 

[Hench]

above one is looking more viable and better to me..
nice post moondogg.

Thanks, I try.

 

[kse101]

moondogg, can u suggest some good exercise home gym? i have google it, many machines come out.. but i am here to find some good and effective machine/mini gym ..

i am still finding a main-head/sub head on this forum for discussing about gym machines ..

 

[Hench]

moondogg, can u suggest some good exercise home gym? i have google it, many machines come out.. but i am here to find some good and effective machine/mini gym ..

i am still finding a main-head/sub head on this forum for discussing about gym machines ..

What the..... this isnt you thread, dont hijack. If youve got questions start your own thread.

 

[kse101]

ohh sorry.. can u pm me about relevant thread? about gym machines.
sorry once again, i am new here to forum stuff, so not know much how to explore forum.

 

[Hench]

ohh sorry.. can u pm me about relevant thread? about gym machines.
sorry once again, i am new here to forum stuff, so not know much how to explore forum.

You need to start your own new thread if you have questions to ask.

 

[gtbmed]

I would change your upper days to a push/pull split instead of a horizontal/vertical split. That might allow you to better balance it out and allow you to get more vertical/horizontal pulls in there.

 

[Hench]

I would change your upper days to a push/pull split instead of a horizontal/vertical split. That might allow you to better balance it out and allow you to get more vertical/horizontal pulls in there.

Why do you think a split like this would allow you to get more vertical/horizontal pulls? Im not quite sure how you would set that up.

 

[gtbmed]

Right now, because the focus is on horizontal/vertical, there's no real focus on pulling movements. Changing it to a push/pull split would force him to have a day of pulling movements grouped together, like:

Push:
Bench press variant
Overhead press
Dips/Tricep ext.
Flyes (laying down)

Pull:
DB Row
Wide grip pullups/WG lat pulls
Chinups
Curls

Allows you more room to vary your pulls IMO. You can change up between grips, angles, etc. I think little changes like that every once in a while can really help.

 

[T_man]

Why do you think a split like this would allow you to get more vertical/horizontal pulls? Im not quite sure how you would set that up.

Actually I agree with gtmbed because you might be sore working your push & pull muscles just two days after your first exercises.

I did 2 exercises for chest, 2 for back & 2 for shoulder and I was sore for 5 days, let alone time needed for growth after the recovery.

 

[Hench]

Right now, because the focus is on horizontal/vertical, there's no real focus on pulling movements. Changing it to a push/pull split would force him to have a day of pulling movements grouped together, like:

Push:
Bench press variant
Overhead press
Dips/Tricep ext.
Flyes (laying down)

Pull:
DB Row
Wide grip pullups/WG lat pulls
Chinups
Curls

Allows you more room to vary your pulls IMO. You can change up between grips, angles, etc. I think little changes like that every once in a while can really help.

You have got LESS pushing and pulling in the split above than in the one I posted. You have three pull and three pushes, whereas I have four of each.

Actually I agree with gtmbed because you might be sore working your push & pull muscles just two days after your first exercises.

I did 2 exercises for chest, 2 for back & 2 for shoulder and I was sore for 5 days, let alone time needed for growth after the recovery.

I used Bulits BGB splitm, setup as follows:

mon - horizontal push/pull
tue - quad dominant
thur - ham dominant
fri - vertical push pull.

As you can see all the push/pulls are pretty spread out. I dont really get any sort of DOMS anway, so its not really a problem.

 

[Gazhole]

The biggest element of this will be the periodization, so either of those splits will do so long as they are balanced. Personally i don't like Push/Pull/Legs because it's easy to do too much upper body and not enough lower body, which is why i usually go with some sort of upper/lower.

 

[juggernaut]

moondogg, can u suggest some good exercise home gym? i have google it, many machines come out.. but i am here to find some good and effective machine/mini gym ..

i am still finding a main-head/sub head on this forum for discussing about gym machines ..

are you talking about weight or non weight training?

 

[gtbmed]

Fair enough, I'm not really used to putting this many pushes or pulls into a workout I guess (done a lot of Bill Starr's stuff recently). To me it seems kinda superfluous to do DB rows, chins, and WG pulls, but again, I'm not really BBing.

 

[juggernaut]

then what are your goals? Strength enhancement? Facilitation of sports conditioning? fat loss?

 

[ru4life3]

I was thinking a periodization like this:

Wks1-3:3x3,6,9 RI=Full Recovery
Wks4-6:3x8, RI=2 mins
Wks7-10:3x5 RI=Full Recovery

The changes made look pretty good. I think I will give that a try next week when I start the routine up.

 

[T_man]

how long is full recovery?? Are you looking for strength or size?? If for size I think longer than 2 mins is not optimal

 

[BLane]

It looks good to me. Change it up every 6 wks or so and you'll continue to make gains. But yeah, ultimately weightloss will come down to diet as well as cardio.

 

[juggernaut]

how long is full recovery?? Are you looking for strength or size?? If for size I think longer than 2 mins is not optimal

Not optimal? Try doing a 20 rep breathing squat with a weight you can only do for 10 reps.
2 minutes will be enough time to finish puking.

 

[T_man]

Not optimal? Try doing a 20 rep breathing squat with a weight you can only do for 10 reps.
2 minutes will be enough time to finish puking.

Yea cos you're gonna be able to train every single set with that intensity, doing double the amount of reps you SHOULD be able to & working past failure, and not frying your CNS out after 15 mins. Goodluck.

I'm not trying to be know-it-all but that's a special case set juggernaut you're just picking this out for the sake of it and you know it.

 

[Built]

Just tuning in here - why does the recovery time matter if you're training for size? What am I missing here?