new routine I want to start

[BillyG]

Hi all,

I am looking to start the below routine. I have been using a whole body beginner routine 3 days a week for 3 months and have regained my strength and form. I am 40 years old and looking to lose the fat that has accumulated over the years, while gaining muscle.

Please let me know what you think..



Sunday - back 3x8 pulldowns 3x8 rows
chest 3x8 bench press, 3x8 incline bench, 2x10 pec dec
tri's 2x8 skull crushers or pushdowns
30 minutes slow cardio after workout
Monday - off
Tuesday - 25 minutes cardio pre workout
Legs 3x8 squats, 2x8 extensions,2x8 leg curls for hamstring,3x8 calfraises
ABS 4x25 crunches
Wedenesday - off
Thursday - Shoulders 3x8 shoulder presses, 2x8 raises
Biceps 3x8 barbell curls, 2x8 concentration curls
30 minutes cardio
Saturday - 45 minutes cardio, ABS 4x25 crunches

All sets include light weight warmup.

 

[bulletproof1]

cardio pre workout doesnt make any sense and i certainly wouldnt do any cardio on leg day

 

[BillyG]

I mostly do cardio on leg day as a warmup,very low intensity to get the blood pumping. Shoul I just eliminate it all together?

 

[bulletproof1]

a few minutes wouldnt hurt but too much of it will leave you with no energy for your workouts.

 

[BillyG]

Thanks, how does everything else look?

 

[bulletproof1]

someone else can give you better advice then me on training. i just pointed out the obvious.

 

[squanto]

looks fine to me.

 

[GFR]

Hi all,

I am looking to start the below routine. I have been using a whole body beginner routine 3 days a week for 3 months and have regained my strength and form. I am 40 years old and looking to lose the fat that has accumulated over the years, while gaining muscle.

Please let me know what you think..



Sunday - back 3x8 pulldowns 3x8 rows
chest 3x8 bench press, 3x8 incline bench, 2x10 pec dec
tri's 2x8 skull crushers or pushdowns
30 minutes slow cardio after workout
Monday - off
Tuesday - 25 minutes cardio pre workout
Legs 3x8 squats, 2x8 extensions,2x8 leg curls for hamstring,3x8 calfraises
ABS 4x25 crunches
Wedenesday - off
Thursday - Shoulders 3x8 shoulder presses, 2x8 raises
Biceps 3x8 barbell curls, 2x8 concentration curls
30 minutes cardio
Saturday - 45 minutes cardio, ABS 4x25 crunches

All sets include light weight warmup.

This is a good workout to get back into lifting.Here are the things I would change
1. triceps...I would do 4 sets
2. latts....a hard muscle to develop...6-8 sets is good to start ( can do 8-10 when you get back in shape)
3. hamstrings...only 2 sets? this is a muscle that is ignored by most...do 4-6 sets 8-12 reps to start.
4. 25 min cardio before legs....drop this down to 10 or 15 min; light cardio before legs is a great idea.
5. delts....sounds good but throw in 2 sets of rear delts, another muscle most guys ignore + on latterals don't go too heavy..use strict form for 8-12 reps and you can do 2 sets for traps
6.Do some core workout..abbs are great but don't forget the low back
7.Don't just do 8 reps all the time...change rep range every 4-6 weeks and don't fall into the misconception that 3-6 reps are best for size. Stay between 6-12...mix it up from time to time.

On the whole you're workout sounds good
Good luck

 

[Yanick]

WAR IS PEACE
FREEDOM IS SLAVERY
IGNORANCE IS STRENGTH

thats funny cause i'm reading that book right now...great read.

 

[GFR]

Yanic...read Brave New World by Aldous Huxley and A book called We..Its a Russian novel along the lines of the for mentioned two.

 

[Yanick]

Yanic...read Brave New World by Aldous Huxley and A book called We..Its a Russian novel along the lines of the for mentioned two.

cool thanks for the suggestions i'll check them out.

 

[squanto]

ya, looking at this again... id say keep the chest to 6 sets, and add in some deadlifts or something to target your lower back. i do 4 sets deadlifts, 3 sets wide pullups, and 3 sets of rows of some sort. you may find that back + chest is a pretty stressful day. i personally do a 3 day split as follows: back/tri, legs/shoulders, chest/abs. just see how it works for you though.

and adding in read delt is a good idea. i do 2 military press, 2 side raises, and 2 either backwards flye or delt row (row on a pulley machine with straight across bar).

may also try adding in some forearms. personally i like 3 barbell curls, and 3 french curls.

everybodys different though, you may need to add or subtract exercises here and there. just see what your body tells you after you try that for a week or 2. see where you are getting stronger and where youre not.