What do you think of my routine? + one more question

[SanderPander]

Hi.

I'm 5'8" and weigh 190 pounds. I've worked out since august 2008 and I have lots of muscle mass.

I work out 5 times a week My goal is to first lose some weight until the summer to get my abs showing and then bulk up to the winter.

This is my routine when I'm at the gym:

T-bar row 3x8 (3 set 8 reps)
Bent over rows 3x8
DB bench press 3x8
DB flyes 3x8
Military press 3x8
Side raises 3x8
Seated alternate bicep curl 3x8
Skullcrushers 3x8
20 min treadmill - 3-4 km
Squats 3x8
Deadlifts 3x8
Sit ups 3x10-15

I do leg excersises after I enter the treadmill because I usually have pain in my legs and get tired easily if I do them before I start running.

What do you guys think of my routine? Any criticism is welcome. Are there any excersises I should remove and some better ones I should add? I'd appreciate it if you would set up a better routine if you think that's necessary.

Another question: I drink 4 glasses of milk when I come home from the gym to build muscle (that's 40g of protein, 10 g in each glass. It's also 600 calories (!) I burn 300 calories at the treadmill. That means I'm in 300 calories plus after I've been drinking 4 glasses of milk. Will drinking 4 glasses of milk make me gain weight? As said earlier, my goal is to lose weight firstly. Should I drink less milk or stop it completely and switch over to water instead?

Thanks for answers!

 

[patricio]

Looks like a lot of volume to do 5 times a week. If you've been training for 3 years it's probably time to split your routine into 2-3 days (upper body - lower body; push - pull)
You're probably overtraining; each body part should not be trained more thanx twice a week.
Read the stickies on the training forum, lots of useful info there

 

[exphys88]

Do you do that same routine 5 days/week? That would be counterproductive if so. It's a good idea to give your muscles at least 48 hours of rest before training them again. I prefer a 4 day/week split, but there are many ways to set it up that would be beneficial. I would encourage more cardio to not only assist fat loss, but it's good for you too. This is what I do most of the time:

chest/tris
back/bis
legs
shoulders/traps

abs/core-twice weekly.

 

[Cork]

I'd pretty much echo the 2 guys before me. Break it up. If you want to stick to full body workouts you'd have to change your exercises around big time. You always want to work with the heaviest compound lifts first, then work your way down.

 

[squigader]

I'll answer the weight gain/loss question. Calculate your BMR and then maintenance calories for the day. Then start counting how many calories you ingest each day (fitday.com is very helpful for this). If you are under, you're on the road to losing weight. If you are above, you'll gain weight (both muscle and fat). The 600 calories you mention from milk doesn't tell us much because we don't know what else you're eating and what your maintenance calories are.

 

[exphys88]

I'll answer the weight gain/loss question. Calculate your BMR and then maintenance calories for the day. Then start counting how many calories you ingest each day (fitday.com is very helpful for this). If you are under, you're on the road to losing weight. If you are above, you'll gain weight (both muscle and fat). The 600 calories you mention from milk doesn't tell us much because we don't know what else you're eating and what your maintenance calories are.

I've recently discovered fitday and it's the best I've used.

 

[GFR]

Start drinking 6 glasses of milk post workout and bump the training from 5x a week to 7x a week.

 

[stfuandliftbtch]

Here are a few things:
1.)Get a split routine...You do that workout 5 days a week?
2.)You have a LOT of muscle mass at 190lbs, 5'8" but you cant see your abs?
3.)You don't need to do cardio every workout.
4.)Can't see you abs(drop your CARBS)
5.)4 glasses of milk post workout!? Have you ever heard of whey protein(in WATER)? -milk b4 bed only

Go to bodybuilding.com and read up on nutrition articles and training articles. Hope this helps.