Need opinion on routine...

[iryoku]

Hey all, just found these forums and wanted some opinions. im 5'10 170lbs. Im looking to make a 3-day split routine for myself for monday, wednesday, and friday. This is what I have come up with I would like to know your opinions.

Monday: 15min Treadmill,Chest,Triceps,Abs

Wednesday: 15min Treadmill, Shoulders, Legs, Abs

Friday: 15min Treadmill, Back, Biceps, Abs

I will do 4 exercises for each muscle. Each exercise I will do 4 sets which include reps of 10,10,8,6 with 4 different exercises.

For Example: CHEST
Cable Crossover: 10rep/100lbs 10rep/100lbs 8rep/110lbs 6rep/120lbs

Dumbell Press: 10rep/100lbs 10rep/100lbs 8rep/110lba 6rep/120lbs

Dumbell Flyes: 10rep/80lbs 10rep/80lbs 8rep/90lbs 6rep/100lbs

Bench Press: 10rep/120lbs 10rep/120lbs 8rep/130lbs 6rep/140lbs


This is just an example not how much I actually lift. My main goal is to gain muscle, while losing a little fat. Does this sound ok to everyone? I only have time for a 3-day split routine. I plan on starting next monday.

 

[Scotty the Body]

Originally posted by iryoku

Monday: 15min Treadmill,Chest,Triceps,Abs

Wednesday: 15min Treadmill, Shoulders, Legs, Abs

Friday: 15min Treadmill, Back, Biceps, Abs

The only things I would change would be to do your cardio After your workout, move shoulders After legs and drop the abs from that day.
Your workout will suffer if you do the cardio before the workout.

 

[Arnold]

16 sets per muscle group is too much; for small muscle groups I recommend 6 sets and large 9 sets. (excluding warm-ups) All of those 10 & 8 rep sets are a waste and you're not going to build muscle.

and what is the point of the 15 minutes on the treadmill? is it going to be HIT, or is that just a warm-up? if it's a warm-up 5 minute is enough.

 

[Scotty the Body]

The following are working set, do a warmup first. I would keep the same weight for all sets.

Monday: Chest,Triceps,Abs
Flat bench Press - 3 sets 6 to 8 reps
Incline bench - 3 sets 6 to 8 reps
Decline Flies - 2 sets 8 to 10 reps
(you can switch the incline bench and decline flies around to decline press and incline flies if you feel the need for something different.)
CG bench 2 sets 6-8 reps
Skull 2 sets 6-8 reps
Weighted Decline crunches 2 sets of 15 reps


Wednesday: Legs, shoulders
Squats 3 sets 8 to 10 reps
Leg press 3 sets 6-8 reps
Extensions 2 sets 8-10 reps
Leg curls 2 sets 6-8 reps
(I don't have any calf work here so if you want to add a set of standing or seated calf, go for it. )
Military press 2 sets 8 reps
Standing lateral raise 2 sets 8-10reps
bent lateral raise 2 set 8-10 reps

Friday: Back, Biceps, Abs
Deadlifts 3 sets 8 reps
Seated rows or DB rows 3 sets 6-8 reps
Lat pull downs or pullups 3 sets 8 reps
(you could add a set or two of shrugs for traps but the deads probably did the job here)
Standing BB curls 2 sets 6-8 reps
Preacher curls 2 sets 6-8 reps
Hanging leg raise 2 sets 15 reps

For cardio, it would be best to do it on non lifting days but if you are going to do it on days you lift, do it after weights and do it for at least 20-30 min.