Please Help Me With My Routine

[seattlems333]

My routine is based on a four day rotation basically. I'm pretty sure you all will say my routine sucks, but just let me know what I should do to fix this up. My goal is not to get tremendously huge, but rather to look rock solid and cut. I am currently 5'7" and a shade over 140 lbs.

Day 1: Chest/Biceps
Chest
-4 sets x 8-10 reps Bench Press
-3 sets to failure plyometric pushups
-4 sets x 8-10 reps Incline Bench
-3 sets to failure plyometric pushups
-4 sets x 8-10 reps Decline Bench
-3 sets to failure plyometric pushups
Biceps
-4 sets x 8-10 reps Barbell Curl
-4 sets x 8-10 reps Hammer Curl
-4 sets Pullups (palms facing up)

Day 2: Shoulders/Triceps
Shoulders
-4 sets x 10 reps Rear Deltoid Raises
-4 sets x 10 reps Lateral Raises
-4 sets x 10 reps Military Press or Overhead Press
-4 sets x 10 reps Dumbbell Press or Arnold Press
-4 sets x 10 reps Upright Row
-4 sets x 10 reps Shrugs
Triceps
-4 sets x 10 reps Skull Crushers
-4 sets x 10 reps Dips
-4 sets x 10 reps Pulldowns
-4 sets x 10 reps Overhead Extension

Day 3: Legs
-4 sets x 10 reps Squat
-4 sets x 10 reps Stiff-Legged Deadlift
-4 sets x 10 reps Leg Press
-4 sets x 10 reps/leg Walking Lunges or Step Ups
-4 sets x 10 reps Leg Curl
-4 sets x 10 reps Leg Extension
-4 sets x 10 reps Toe Walk (I hold dumbbells at my sides and walk about 20 yards on my tip-toes..works the calves)

Day 4: Back/Triceps
Back
-4 sets Chin Ups (palms facing down)
-4 sets x 10 reps Lat Pull Down
-4 sets x 10 reps Bent Over Barbell Row
-4 sets x 10 reps Seated Cable Row
-4 sets x 10 reps Bent Over Dumbbell Row
Triceps
-4 sets x 10 reps Skull Crushers
-4 sets x 10 reps Dips
-4 sets x 10 reps Pulldowns
-4 sets x 10 reps Overhead Extension

I throw in ab work at the end of the workout 3 times a week on non-leg days. My lifting schedule is never the same every week, though. I usually work out 2 days in a row, take a day off, then work out 3 days in a row and take another day off. So a sample week would be something like this:

Monday: Back/Triceps
Tuesday: Chest/Biceps
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Legs
Saturday: Back/Triceps (start of the 4 day cycle again)
Sunday: Off

OK, so what should I change? Thanks in advance.

 

[automaticj5]

I think your going to hear this from about 90% of this forum -- ditch the decline bench and do dips.. MUCH better for the lower chest and chest overall... Also -- my personal opinion would be to do, 4 reg bench, 3 incline, 3 sets flys(incline or reg), 3 sets dips -- thats a killer chest workout... I like the pushup idea, I do pushups sometimes with my chest workout, sometimes I dont.. mostly just to warm up the muscles involved..

 

[automaticj5]

Also your using your triceps 3 days of the week -- most would say that is overkill even if you are on some supps... that shoulder/tri day could probably be more effective if you didnt do it right after your chest day(because shoulder/tri are involved in chest)... My split is...

Mon - chest, abs
tues - back, bi (biceps are used in back exercises)
wed - legs, abs
Thur - shoulder, tri
Fri - I usually hit a little back a little chest and a little bicep and more abs (its an open day)

cardio randomly throughout the week.

GL bro

 

[enigma4dub]

you need to be squating more than once a week, doing compound movements with progression. check out the training vault for valuable training knowledge, that offers alternatives to typical bodybuilding splits. and being rippped comes from eating clean and cardio.

 

[[CinnamonBuns]]

holy overtrain, batman!

 

[seattlems333]

The reason why I did the Back/Tris and Chest/Bis split is because by the time I finish up my back, my biceps are shot; same goes for my triceps after I finish my chest. So I figure, why do exercises targeting these muscles when they're not even fresh and I won't be able to move as much weight? But yeah, I used to do the traditional back/biceps and chest/triceps split.

Right now, I'm at about 4-5% body fat (as measured by skin fold caliper tests). What would be the minimum amount of cardio needed for me to remain at this level?

 

[TheOak84]

this is the kind of routine that looks good on paper, but sucks in real life.

 

[mwm5]

holy overtrain, batman!

+1, i was thinking the same thing. more is not better

 

[sessa]

You should post pics to see if there is a certain area that really needs more attention than another.

 

[TheOak84]

You should post pics to see if there is a certain area that really needs more attention than another.

you should post more pics in general

 

[mwm5]

You should post pics to see if there is a certain area that really needs more attention than another.

at 140lbs he doesn't need to worry about iso he needs to get on the 5x5 or something similiar.

 

[highlander555]

You can't maintain a 4-5% bodyfat naturally for a long period of time. Even pro bodybuilders don't do that. If you're ever going to put on some real muscle mass, you're going to have to eventually put on a little weight.

+1 to overtraining.