New Routine!!!!!

[the_leprechaun]

ok so i previously posted here about my routine and got some good advice but it got wiped from the forum when the page went down, so if any of you guys would be able to give me advice on my routine it would be much appreciated,

im currently 23, 5.11-6.0 and weigh around 200lbs

im currently doing a full body workout 3 days per week mon/wed/fri,

my workout consists of

squat
Bent over row
DB press
military press
lateral raises
pull ups
CG bench press
DB curls
lying leg curls
calf press
i currently do a rep range of 12/10/8/6 with 12 being a warm up with the olympic bar and then the weight getting progressively heavier (30secs - 1 min rest)

i also cycle into work mon-fri, 10k altogether and i go jogging on my off days straight after i finish my cycle home from work.

due to my cardio exercise and not needing to do isolation work i have been considering dropping the isolation work so dropping these exercises,

CG bench press
DB curls
lying leg curls
calf press

and replacing them with pressups (i also do my situps here) on my off days after my run(with my cycling and running) hitting my leg muscles ie. (calfs, hamstrings)

being able to do pressups is a personal goal of mine so i thought it would be better to drop the isolation work so as not to overtrain by incorporating the pressups???

also what do you guys think would be more benificial squats or deadlifts?? im currently not doing both because i hit the gym on my cycle back from work and i physically wouldnt be able to cycle home if i did both, as its a tough uphill cycle home.

id appreciate to hear what you guys think! sorry about it being an essay!!

 

[Namo]

also what do you guys think would be more benificial squats or deadlifts?? im currently not doing both because i hit the gym on my cycle back from work and i physically wouldnt be able to cycle home if i did both, as its a tough uphill cycle home.

both are of equal importance. maybe try alternating them each workout.

 

[Scarface30]

if you stick with a fullbody workout, try making up 2 (only for the fact it would be a simple way) and rotating them throughout the weeks.

so it would look something like this:

week 1 - workout A, workout B, workout A
week 2 - workout B, workout A, workout B

this way you can include deadlifts in your routine and not worrry about not doing them the same day as squats, as they are an important lift for not only the legs but providing support for other lifts. also this way you are not using the same workout every day.

 

[the_leprechaun]

Hello

ok so ill do that then, im going to alternate between squats and deads on a weekly basis, anybody got any opinion on the isolation work being replaced with bodyweight exercise (ie pressups)??
the help is much appreciated