please critique my routine

[Ronald]

My goal = lose fat, gain muscle

Monday: Legs/Abs

1. Hanging Leg-Hip Raise
2. Seated Crunch
3. Incline Twisting Sit-up

1. Squats
2. Lunge
3. Calf Press
4. Standing Calf Raise

20 minutes Cardio

Tuesday: back/biceps

1. Front Pull Down
2. Seated Row
3. Pull Ups
4. Reverse Sit up

1. Preacher Curl
2. Cable Curl
3. Hammer Curl

20 minutes Cardio

Wednesday: Chest/Triceps/Shoulders

1. Incline Bench
2. Decline Bench
4. Flat bench
5. Dips

1. Military Press
2. Shoulder Press (machine)

1. Push-Downs (with rope)
2. Triceps Extension
3. Dips

20 minutes Cardio

Thursday: Legs/Abs

1. Cable Kneeling Crunch
2. Seated Crunch
3. Incline Twisting Sit-up

1. Sled Lying Leg Press
2. Lying Leg Curl
3. Calf Press
4. Standing Calf Raise

20 minutes Cardio

Friday:

45 minutes cardio

Saturday:

Rest

Sunday:

45 minutes cardio

 

[kenwood]

if ur still training bodyparts ur an idiot(no offence lol). train movements

 

[kenwood]

My goal = lose fat, gain muscle

Monday: Legs/Abs

1. Hanging Leg-Hip Raise
2. Seated Crunch
3. Incline Twisting Sit-up

1. Squats
2. Lunge
3. Calf Press
4. Standing Calf Raise

20 minutes Cardio--get rid of it

Tuesday: back/biceps

1. Front Pull Down
2. Seated Row
3. Pull Ups
4. Reverse Sit up

1. Preacher Curl
2. Cable Curl
3. Hammer Curl

20 minutes Cardio

Wednesday: Chest/Triceps/Shoulders

1. Incline Bench
2. Decline Bench
4. Flat bench
5. Dips

1. Military Press
2. Shoulder Press (machine)--- get rid of it

1. Push-Downs (with rope)
2. Triceps Extension
3. Dips

20 minutes Cardio

Thursday: Legs/Abs

1. Cable Kneeling Crunch
2. Seated Crunch
3. Incline Twisting Sit-up

1. Sled Lying Leg Press
2. Lying Leg Curl
3. Calf Press
4. Standing Calf Raise


20 minutes Cardio---get rid of it

Friday:

45 minutes cardio

Saturday:

Rest

Sunday:

45 minutes cardio

that will help some

 

[kenwood]

or we can go to foremans-list: #1

 

[MyK]

that workout sucks!!

- only one shity hamstring exercise!
- abs before legs?? -retarded
- to much push and not enough pull - unbalanced
- very little rear delt and trap work
- the split is 100% horse shit!!

read the stickies and make a new routine!!

overall! D-


welcome to IM!

 

[Adamjs]

My goal = lose fat, gain muscle

Monday: Legs/Abs

1. Hanging Leg-Hip Raise
2. Seated Crunch
3. Incline Twisting Sit-up

1. Squats
2. Lunge
3. Calf Press
4. Standing Calf Raise

20 minutes Cardio

Tuesday: back/biceps

1. Front Pull Down this works biceps
2. Seated Row this works biceps
3. Pull Ups this works biceps
4. Reverse Sit up

1. Preacher Curl this works biceps
2. Cable Curl this works biceps
3. Hammer Curl how many bicep exercises do you think you need?

20 minutes Cardio

Wednesday: Chest/Triceps/Shoulders

1. Incline Bench
2. Decline Bench
4. Flat bench
5. Dips

1. Military Press
2. Shoulder Press (machine)

1. Push-Downs (with rope)
2. Triceps Extension
3. Dips

20 minutes Cardio

Thursday: Legs/Abs

1. Cable Kneeling Crunch
2. Seated Crunch
3. Incline Twisting Sit-up

1. Sled Lying Leg Press
2. Lying Leg Curl
3. Calf Press
4. Standing Calf Raise

20 minutes Cardio

Friday:

45 minutes cardio

Saturday:

Rest

Sunday:

45 minutes cardio

You're all out of whack. You have multiple exercises for the same body part eg biceps. You have no balance in your workout.

1. Start with a split for the days;
2. Come up with a program that treats all body parts equally - this will be easier if you think in planes rather than actual body parts. eg. Push/pull and legs.
3. Come up with a rep range, rest period etc...
4. Read the stickies.

 

[Ronald]

ok thanks for feedback, I'll work on a new plan

 

[Ronald]

1. Front Pull Down this works biceps
2. Seated Row this works biceps
3. Pull Ups this works biceps

http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
http://www.exrx.net/WeightExercises/LatissimusDorsi/LVFrontPulldown.html
http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html

according to that those 3 exercises work the back....

 

[Adamjs]

Primarily the back. Biceps are secondary.

 

[Bulwark]

Harsh crowd on this one. What are you set and rep goals?

 

[Ronald]

3 x 10 for pretty much everything. my ab workouts have more reps usually just do 3 sets to fail.

i dont have a lot of body fat anymore, its getting down. I am just trying to build a little muscle, not get too much bigger. I am 6ft 200 lbs right now.

 

[thejames]

Adamjs, what a worthless post. On his chest tri day you didnt mention bench doing tris and chest, than him doing his tricep routine, but you felt the need to mention his back biceps day. Your why don't people don't post because they get dumb responses. Im not commentating on the routine. I am just saying, the reason he is doing them both in the same day is so he doesn't hit it the next day and gives his muscles time to recover

 

[Adamjs]

^ It was an example. With the current information it is obvious he is overworking his biceps due to having three isolation exercises and three compound exercises that all work them. This also applies for others.

 

[CowPimp]

You lack movements that are hip/hamstring-dominant lower body exercises.

I wouldn't train 4 days in a row. Give your body time to heal somewhere in there. It is a much better idea to spread the days out with rest days scattered between them.

You have too much pressing and not enough pulling.

You waste too much time on arm work. Some is okay, but you have a little much in my opinion.


Refer to P-funk's training sticky and the links contained within. Revise that, come back, and post again.