Need Advice on Routine!

[biggest_man_in_the_world]

Been training properly for 12 weeks, seen some good results but need tips on improving my routine.

Here it is, dont flame me too much.


Monday and Thursday

Flat Bench * 4 sets/9 reps
Flat/Incline Flies (Alternating each workout) * 3 sets/9 reps
Flat DB Press * 3 sets/9 reps

Military Press * 3 sets/9 reps
DB Shoulder Press * 3 sets/9 reps
DB Lateral Raises * 3 sets/9 reps

Skull Crushers * 4 sets/9 reps
Tricep Pushdown * 4 sets/9 reps


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Tuesday & Friday

EZ Curls * 4 sets/9 reps supersetted with hammer curls
DB Curls sitting on bench * 3 sets/9 reps
Concentration Curls * 3 sets/9 reps

Lat Pulldown * 4 sets/9 reps
Sometimes Shrugs for 3 sets/9


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Ok, So what improvements can I make to gain muscle/lose fat.

Thanks for any input.

 

[leatherface]

What are your current goals(just want to gain some size?)..stats?
first thing i noticed
Why is everything 3/4 sets of 9 reps
where are the deadlifts?!?!
squats?

What exactly do you alternate each workout??

im headed out the door now so ill respond in a few hours when i get back

 

[MattRecc]

no leg work?
no deadlifts?
14 sets for biceps?
my advice: read the stickies for training methods

 

[biggest_man_in_the_world]

Im 19 years old, about 186 lbs, 5' 9" Bodyfat probably about 15 - 17%.

Back in February, I was 210lbs at 25% bf so I've lost a lot of fat since then using a keto diet and generally eating a lot less calories.

Dont have any specific goals, but want to lose fat, without losing and possibly gaining muscle.

3/4 sets of 9 reps? - Always thought that was decent rep/set range.

I alternate between doing flat flies and doing incline flies each chest/shoulder session.

Deadlifts and Squats - So far, havnt been bothered to do them although I know they're good.

Any other replies welcome.

 

[MattRecc]

if you really want to pack on quality size, squats and deads are the way to go man. also, you need some kind of leg work in there.

 

[biggest_man_in_the_world]

So what would you guys recomend as a good routine for someone with my goals?

 

[leatherface]

Like always... 5x5 is an awesome routine for strength and size, its fairly flexible and easy to follow. That is what I would recommend..try that for 8-12 weeks or so..there is a sticky around here somewhere for that program.

 

[biggest_man_in_the_world]

cheers, i hadnt heard of the 5x5 before but im definitley guna try it.

 

[Arnold'sApprentice]

look at the routine debaser gave the red dragon on his training journal thread