Routine Check

[Seattleite]

I'm just getting back into weight lifting, and I wanted to post up my current plan to see if anyone saw any immidiate flaws. I'm currently 6 foot, 245 lbs, and between 20-22% body fat. My goals are simply to burn fat, build muscle, and continue to get stronger. My plan was to go with a 4-day push/pull split. I'm open to any constructive criticism as I want to do this right.

MONDAY
Barbell Bench Press
Dips
Tricep Extensions
Crunches

TUESDAY
Front Squats
Dumbbell Rows
Stiff-Legged Deadlifts
Chin-Ups

THURSDAY
Barbell Standing Press
Dumbbell Bench Pres
Close-Grip Bench Press
Side Bends

FRIDAY
Trap Bar Deadlifts
Barbell Rows
Good Mornings
Lat Pulldowns

 

[skyflyer231]

After looking and thinking about it for about 10 seconds I can suggest Squatting 2x per week. And on Thursday I think you should do Military Press after your benching.

Think about squatting twice and deadlifting once... I'll take another look at it later.

 

[EZ_E]

I'm just getting back into weight lifting, and I wanted to post up my current plan to see if anyone saw any immidiate flaws. I'm currently 6 foot, 245 lbs, and between 20-22% body fat. My goals are simply to burn fat, build muscle, and continue to get stronger. My plan was to go with a 4-day push/pull split. I'm open to any constructive criticism as I want to do this right.

MONDAY
Barbell Bench Press
Dips
Tricep Extensions
Crunches

TUESDAY
Front Squats
Dumbbell Rows
Stiff-Legged Deadlifts
Chin-Ups

THURSDAY
Barbell Standing Press
Dumbbell Bench Pres
Close-Grip Bench Press
Side Bends

FRIDAY
Trap Bar Deadlifts
Barbell Rows
Good Mornings
Lat Pulldowns

If you wanna do this right, the 1st thing you need to do is have the right diet. This (or any routine) won't work without the right diet. Post up your diet. Also, where is your cardio?

 

[Seattleite]

If you wanna do this right, the 1st thing you need to do is have the right diet. This (or any routine) won't work without the right diet. Post up your diet. Also, where is your cardio?

I actually put up a post requesting diet help over on the Diet & Bodybuilding section. Here is the link:

http://www.elitefitness.com/forum/diet-bodybuilding/gi-diet-method-603341.html

For cardio, I planned on doing that on my off-days from lifting. I have read so many pros and cons between HIIT and steady state cardio that I decided to rotate the two methods.

 

[Seattleite]

After looking and thinking about it for about 10 seconds I can suggest Squatting 2x per week. And on Thursday I think you should do Military Press after your benching.

Think about squatting twice and deadlifting once... I'll take another look at it later.

Thanks for checking it out. In a way I am squatting twice per week. On Fridays I had planned do trap bar deads which is a combination between the squat and the deadlift. I prefer the trap bar over the straight barbell because it keeps my back perfectly straight, it removes all of the strain off of my lower back, and the bar never touches my shins.

Also, you mentioned that I should only deadlift once per week. I have stiff-legged deadlifts listed for Tuesday, but those are for the hamstrings. Do you still think that is too much? Since I front squat and use the trap bar for deads, the quads take the bulk of the load so I was going to do things like SLDLs and good mornings to make sure that my hamstrings and lower back got enough work.

 

[EZ_E]

I actually put up a post requesting diet help over on the Diet & Bodybuilding section. Here is the link:

http://www.elitefitness.com/forum/diet-bodybuilding/gi-diet-method-603341.html

For cardio, I planned on doing that on my off-days from lifting. I have read so many pros and cons between HIIT and steady state cardio that I decided to rotate the two methods.

OK, I read your other thread, if you're @ 22% BF and want to reduce that, I'd recommend cardio 4-5 days a week. If possible, do your cardio on an empty stomach 1st thing in the AM. (I know that's extreme) Another recomendation; don't do the same workout for a particular bodypart 2x in a row. Always change it up; different exercises, SUPERSET, train on different days. It also looks like you're undertraining in certain areas. 1 exercise for triceps on Monday and 1 Thursday??? How about training one bodypart per day? Subconciously we sometimes "save" something for that 2nd bodypart or we go all out on the 1st bodypart and have nothing left. Then 1 BP suffers. What about something like this:

Chest
Arms
Shoulders
Back
Legs

With cardio & days off in there of course.

Depending on how old your kids are, I suppose you have a lot of sweets in the house. You have to be disciplined. Stick to lean meats like chicken, turkey, tuna, fish (white or oily) and prepare them properly. Geroge Foreman Grill if you don't have 1 already. Carbs; plain oatmeal, red potatoe, brown rice, sweet potatoe, yams (apparently there's a difference) Watch your fruit as it has a lot of sugar. Make sure you have a post workout meal high in protein and carbs. Watch sugar and sodium (salt.) Drink a lot of water, take a multivitamin. Check out needto's book.

Dunno if everyone would agree with me but IMO, these thing should help you.

You came to the right place, you'll get a lot of help here.

Good luck....

 

[Seattleite]

OK, I read your other thread, if you're @ 22% BF and want to reduce that, I'd recommend cardio 4-5 days a week. If possible, do your cardio on an empty stomach 1st thing in the AM. (I know that's extreme) Another recomendation; don't do the same workout for a particular bodypart 2x in a row. Always change it up; different exercises, SUPERSET, train on different days. It also looks like you're undertraining in certain areas. 1 exercise for triceps on Monday and 1 Thursday??? How about training one bodypart per day? Subconciously we sometimes "save" something for that 2nd bodypart or we go all out on the 1st bodypart and have nothing left. Then 1 BP suffers. What about something like this:

Chest
Arms
Shoulders
Back
Legs

With cardio & days off in there of course.

Depending on how old your kids are, I suppose you have a lot of sweets in the house. You have to be disciplined. Stick to lean meats like chicken, turkey, tuna, fish (white or oily) and prepare them properly. Geroge Foreman Grill if you don't have 1 already. Carbs; plain oatmeal, red potatoe, brown rice, sweet potatoe, yams (apparently there's a difference) Watch your fruit as it has a lot of sugar. Make sure you have a post workout meal high in protein and carbs. Watch sugar and sodium (salt.) Drink a lot of water, take a multivitamin. Check out needto's book.

Dunno if everyone would agree with me but IMO, these thing should help you.

You came to the right place, you'll get a lot of help here.

Good luck....

Thanks again for the tips. One question though...wouldn't my triceps take a beating from the bench press, dips, and standing press? I thought that 2 tricep exercises would be sufficient in conjunction with those other exercises. I also didn't think it was necessary to set aside a day devoted only to arms. I thought they were taken care of with the other compound lifts.

 

[EZ_E]

Thanks again for the tips. One question though...wouldn't my triceps take a beating from the bench press, dips, and standing press? I thought that 2 tricep exercises would be sufficient in conjunction with those other exercises. I also didn't think it was necessary to set aside a day devoted only to arms. I thought they were taken care of with the other compound lifts.

Great question. Personally, I like an arm only day. For me it's overall more beneficial for arms and whatever bodypart you may train with bi's or tri's. Now that's me. What works for me may not work for everyone. I only weigh 190 and I do a lot of supersetting, if you're lifting heavier weights on say benchpress, you may be getting more tri work than I would. Try a few different training methods and customize what works best for you. Actually try A LOT of different training methods. Change it up every month, my way, your way, etc.

Main thing is stick to your diet and cardio, bossman. NO UNICORNS! Sounds like you've got the determination, go kill it!!!!!!