Workout Routine Comments/Help

[ProtoFuze]

Well, I've been working out pretty regularly over the past year and really wanted to get some comments and new ideas on my workout routine. What I'm currently trying to do is build up my entire body and get rid of the extra layers of fat especially around chest, abdominals, and obliques, but just get cut overall. As well as build up chest (Inner and outer is what I'm having trouble with), arms, and shoulders and tone it all as well as finishing toning abs. Example wise, I'm working to this http://johncenanet.indywrestlersonline.net/jcwwemagapril03-001.jpg but I'm only about half way or so there.

I mix up which parts I'm working every week and go every second day, so it would be like, Mon. Wed. Friday. Sun. Tues. Thurs. Sat. would be two weeks. This is what I've been doing (All workouts I do 4 sets of 12-15 reps):

Warm-up (Every workout): 15 Minutes on the elliptical trainer at a HR of 175 or so (100% HR is 203)

Chest:
-Pec deck fly
-Pec deck fly (Same as above except doing one at a time for full movement right across the chest)
-Vertical Bench Press
-Flat Bench Press 4

Back:
-Lateral Pulldowns (Laying at about a 40 degree angle)
-Rear Deltoid Fly
-Seated Rows
-Lower Back Extensions (No weight yet, just free)

Biceps and Triceps and Forearms:
-Seated Preacher Curls
-Standing Full Curls
-Tricep Pushdowns
-Dips
-Dumbell Wrist Curls

Shoulders:
-Dumbell Shrugs
-Shoulder Press Machine
-Lateral Dumbell Raises

Legs:
-Leg Press (I just put on as much weight as I can handle and go till failure for 2 or 4 sets)
-Calf Raises

Finish Cardio (Every workout):
-4 minute light jog/fast walk, 20 second sprint and 10 second jog for 8 sets, then 4 minute light cooldown)

Abdominals:
I do these everyday, once in the morning and once every night (I know your not supposed to but it works well as of yet)
-50 Crunches (2 second hold at top)
-50 Leg Raises
-Side Raises Plank for count of 50 on each side
-Ten pound dumbell side bends with counts (Twice a week)

Well thats what I do, eating wise, I try to get 6 small meals in a day. Breakfast on workouts days I have something like eggs, fruit, a couple pieces of toast. Rest days I have a shake. I always have a post-shake workout and one before bed on workout days. Try to keep carbs low and lots of protein, not alot of stuff high in sugar and bad fats. Lots of chicken, fruit, vegetables, lean meats, and lots of water. Well I really appreciate any criticisms or help to make this work better to get the results I'm looking for as above. Thanks you very much

 

[Arnold]

You do this work-out 3 times per week? If you have been working out for a year there is no reason to do a full body work-out 3 times per week.

Am I correct that you do not squat? WHY?

You do too many isolation movements, I recommend that you switch to more compound exercises, e.g. squats, bent over barbell rows, flat barbell presses, standing bicep curls with a barbell, skull crushers, etc.

Have you been staying in the 12-15 rep range , or does it change? If so, I recommend that you change that and start doing your sets in a different rep range, like 6-8.

Ther is no reason to do that much ab work everyday, overtraining.

You need to change some aspect of your work-out every 4-8 weeks, you cannot do the exact same thing for a year and expect to progress.

 

[ProtoFuze]

No sorry, my mistake. I mean I've been working out for the past year, doing weights and such but not a set routine, this is really one I've just started in the past month as I'm becoming more into the bodybuilding aspect of things I haven't been doing this for the past year, sorry, I should have explained better. I don't do this all together though, those are the exercises I do for each body part and like I said at the top I switch them and do two bodyparts each workout day and mix them up every week, so Monday I might do Chest and Arms, Next Workout would be back and legs, then next week it would be like chest and legs, back and arms, etc. I try not to stay in the 12-15 range all the time. Lately I've been starting at 15, then going up 20 pounds and doing 12, up 20 more, down to ten, up 20 more and 7 reps.

I'll try doing squats, I was never fond of them, they were used as punishment in wrestling which tended to make me hate them but I should start doing them more. Thanks for the comments

 

[Arnold]

Originally posted by ProtoFuze
I'll try doing squats, I was never fond of them, they were used as punishment in wrestling which tended to make me hate them but I should start doing them more. Thanks for the comments

most people have a love/hate relationship with squats.

the main reason for this is because they are so damn HARD!

 

[ProtoFuze]

Haha, yes they are one of those things that kill. Just regular compound movements help however because your working more than just certain parts? Like I said, I'm really trying to put on some more mass and definition (I'm aobut 185 now, I want to try and get upto about 220-230 but stay lean and get well defined) especially in my arms, calves, and chest, and shoulders, like that picture up above is what I'm really going for, trying to be in the best wrestling shape I can be. Thanks though,'m going to try using more of those exercises you pointed out.