Need advice on my workout

[jeebise23]

hey guys i have been out of the gym for about 3 years, i am trying to put together my workout routine ,i have notes from when i use to be in the game i need to know what do u guys think of my routine and f am doing enough sets, i am curretly 38 years ld 6 ft 275 25%bf, no juice until i lose alot of fat my diet is prety good i just want to concetrate on my workout routine,

monday= chest and tries
4 sets of flat bench press 8reps
4sets of incline bench press
4 sets of dumbell flyes

3 sets of close grip bench press
3 sets of tricep overhead press
3 sets of tricep pulldowns
----------------------------------------------------------------
tuesday,thursday,saturday= 40 minutes of aerobics either bike , threadmill, or stairmater keeping heart rate at 135 avg
----------------------------------------------------------------
wednesday= back and bis

4 sets of barbell rows
4 sets of cable rows
4 sets of dumbell rows

3 sets of barbell curls
3 sets of dumbell curls
3 sets of incline barbell curls
---------------------------------------------------------------
friday = shoulders and legs

4 sets of squats
4 sets of leg extensions
4 sets of reverse leg curls

3 sets of overhead presses
3 sets of barbell pullups
3 sets of dumbell side raises
=================================================================
again any opinons on my routine would be very appreciated also give me your advice if should change things thank you john

 

[JDid23]

hey guys i have been out of the gym for about 3 years, i am trying to put together my workout routine ,i have notes from when i use to be in the game i need to know what do u guys think of my routine and f am doing enough sets, i am curretly 38 years ld 6 ft 275 25%bf, no juice until i lose alot of fat my diet is prety good i just want to concetrate on my workout routine,

monday= chest and tries
4 sets of flat bench press 8reps
4sets of incline bench press
4 sets of dumbell flyes

3 sets of close grip bench press
3 sets of tricep overhead press
3 sets of tricep pulldowns
----------------------------------------------------------------
tuesday,thursday,saturday= 40 minutes of aerobics either bike , threadmill, or stairmater keeping heart rate at 135 avg
----------------------------------------------------------------
wednesday= back and bis

4 sets of barbell rows
4 sets of cable rows
4 sets of dumbell rows

3 sets of barbell curls
3 sets of dumbell curls
3 sets of incline barbell curls
---------------------------------------------------------------
friday = shoulders and legs

4 sets of squats
4 sets of leg extensions
4 sets of reverse leg curls

3 sets of overhead presses
3 sets of barbell pullups
3 sets of dumbell side raises
=================================================================
again any opinons on my routine would be very appreciated also give me your advice if should change things thank you john

Way too much bench pressing imo.. 11 sets! Do 2 or maybe 3 sets for each bench press, but i don't even think it's completely necessary to do that.

Add 1 or 2 sets of deadlifts to your back day and take out cable rows. I don't even think you need DB Rows-- maybe add pullups? And incline barbell curls?

You also might want to add some calf raises in your leg day. Seated, standing, whatever you want.

 

[moya]

out of 63 total sets in your week only 12 are leg involved and over half involve your arms, 18 directly... those 12 leg sets being all you plan on doing for the lower HALF of your body just wont cut it...
if you would only change one thing, that would be to add deadlifts, but i would also like to see squats on monday as well and a bit less direct arm work...
doing squats and deadlifts will help burn a lot more calories, and that will help you with the cutting you are trying to do...
...or you could also look into a 5x5 program, that is a good program to start with...
...i started out with a program almost identical to yours, and im not saying you cant make progress with it, or wont reach your goals... i just think there are better ones out there... imo

 

[75th]

out of 63 total sets in your week only 12 are leg involved and over half involve your arms, 18 directly... those 12 leg sets being all you plan on doing for the lower HALF of your body just wont cut it...
if you would only change one thing, that would be to add deadlifts, but i would also like to see squats on monday as well and a bit less direct arm work...
doing squats and deadlifts will help burn a lot more calories, and that will help you with the cutting you are trying to do...
...or you could also look into a 5x5 program, that is a good program to start with...
...i started out with a program almost identical to yours, and im not saying you cant make progress with it, or wont reach your goals... i just think there are better ones out there... imo

This.