Please evaluate my training routine.

[Nucman]

History:
37y/o male 12+ yrs weight training exp. Off for the last 5 yrs or so. Just now getting back into it. 1 mo doing basic compound exercises. Was 243 lbs, now 216lbs, 1 mo ago 199lbs. Pretty lean.

Proposed routine:

Day 1 and 4
flat bench 3x10
inc bb press 3x10
seated mil press 3x10
tri push downs 3x10 (light as tris are pretty wasted by now)
squat 3x10


Day 2 and 5
Behind the neck pull downs 3x10
bent rows 3x10
bent reverse flies 3x10(rear delt)
bb curls 3x10
power cleans 3x10


Whatcha think? Too much volume??

EDIT:
OH, I forgot to mention 30 to 45 min of cardio 4 to 6 days a week. What HR should I target?? I usually try to keep it at 85%.

--Rick

 

[NWinters]

I like it....just space the powercleans a little farther apart from your chest and shoulder day and it should be ok.

 

[Deleted member 33117]

No, your volume isn't too high. I would throw in a couple sets of behind the head extentions for tris, with a bar or dumbells, some kind of dumbell work for bi's (incline curls perhaps)

What are you doing for direct work on your calves, hams and traps?

 

[Nucman]

My traps and calfs seem extra sensitive to training. They respond with only 1 or 2 sessions a month. If I work them any more and I might be disproportionate. I prob need some ham work though.

 

[JKurz1]

just 3 sets of squats??? Never a fan of working bodyparts in totally different regions of the body......moving blood from one extreme to another....never works

 

[Endo MD]

I like the workout too. I could suggest making the Power Cleans first on days 2+5. As far as Im' concerned they require the most energy and should be done first to get the most out of them. Not sure if that was your order of lifts or not.
also, with the cardio, since you're pretty lean then I'd say you want to keep intensity high on cardio. 85% sounds good.

 

[Yarg!]

wow, you still ahve energy for squats after chest and tris? thats impressive.

 

[PaBodyBuilder]

I don't understand how a rear delt exercise is "compound". Do lying leg curls for a big muscle(hams) instead.

If you are already lean, 4-6 days of cardio is way too much. You're burning whatever muscle you develop lifting weights.

 

[Nucman]

PaBodyBuilder,
I was doing only compound basic stuff, now I thought I'd raise the intensity a bit.

Yarg!,
Squats at the end, only because they drain me too much to get a good chest w/o.

It has to be split up into 3 days, it's just too much for me at this point. Maybe I working too intense, or I've become a puss. I'm happy with the gains I've made so far though. Muscle must have "memory", because I've never gained size this fast, even jucin'. Strength is no where near what it was.

Mon
flat bench 3x10
inc db press 3x10
tri push downs 3x10
donkey or overhead db press 3x10
power cleans 3x10

Wed
Behind the neck pull downs 3x10
bent rows 3x10
bb curls or preacher 3x10
db curls 3x10
shrugs 1/mo 3x10

Fri
seated mil press 3x10
bent reverse flies 3x10
squat 3x10
Quad extensions 3x10
Leg curls 3x10

weighted crunches mon and fri
Cardio 30-45 the am b4 the early eve workout, and weekends.

We'll try this one this week, and see how it feels. Thanks for everyone's input, it's always welcomed.

1 more Q:
I'm still fairly lean, and have no rolls, but my gut protrudes more than it ever has???? WTF? So preoccupied with work and family, I never noticed that. I'm still the same waist size, but when I totally relax, unclothed it will protrude, it does not hang over my belt or anything, just sticks out if I totally relax. Kinda hard to explain. Some sort of stretching of the fascia maybe?? Will it tighten back up?

 

[theoak01]

just 3 sets of squats??? Never a fan of working bodyparts in totally different regions of the body......moving blood from one extreme to another....never works

ive done the high/low supersetting also,with your volume it should be ok but any higher I wouldnt be suprised if you get light headed and need to sit or lay down


as for protruding gut I have that also and with 2 abs,could be posture problems