this routine good to get leaner/toner + build muscle?

[Yarg!]

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30 minutes of jogging

3x9 Dips
3x20 Incline DB Bench
3x9 Pullups
3x20 BB Rows
3x20 Shrugs
3x20 SLDLs
3x15 Squats
5x30 Calf Presses
2x15 Military press
2x15 Side lateral raise
5x15 Skullcrushers
3x15 Hyper extensions
3x8 BB Curls

20 minutes biking

Doing this : Mon, Wed, Friday. Tues,Thurs,Sat (Sunday: rest)- 40 minutes jogging, Ab exercises. 30 minutes punching bag. Pushups, pullups. Take a break 2nd week to reduce chance of injury, continue on 3rd week +.



High protein low carb diet + Yohimburn!!

Will it work; get better tone, lower BF and gain muscle at the same time?

 

[SlavikHavik]

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30 minutes of jogging

3x9 Dips
3x20 Incline DB Bench
3x9 Pullups
3x20 BB Rows
3x20 Shrugs
3x20 SLDLs
3x15 Squats
5x30 Calf Presses
2x15 Military press
2x15 Side lateral raise
5x15 Skullcrushers
3x15 Hyper extensions
3x8 BB Curls

20 minutes biking

Doing this : Mon, Wed, Friday. Tues,Thurs,Sat (Sunday: rest)- 40 minutes jogging, Ab exercises. 30 minutes punching bag. Pushups, pullups. Take a break 2nd week to reduce chance of injury, continue on 3rd week +.



High protein low carb diet + Yohimburn!!

Will it work?

No.

 

[SlavikHavik]

Its great that your so enthused about this, and i respect that you want to get ripped quick.

But what youve put together is an awsome formula to get skinny fast.
Diet and high reps dont work together very well.
Despite what logic dictates. 'That you run for distances to burn fat, so endurance weight training would burn more fat'. And burn fat it does, better than lower rep training does.
But remember that high rep training isnt great for putting on muscle. Infact its pretty much useless, especially in the volume your talking about.
So then how well do you think it will preserve muscle.
The answer is not at all.

The best muslce preserving workout is very low volume, and around 5 reps/set.

You dont have the calories to recover from a typical hypertrophy workout. So forget about it.

As far as your cardio goes it looks good. but if your on low carb make sure you do it in the morning.
If your in ketosis, do it whenever you want, it dosent matter.
I did mine in the morning just to make sure i didnt procrastinate. The later in the day it gets, the easier it is to put off.

Your cardio is good man, but as you get leaner remember to start to steer away from long medium intensity runs and more towards sets of sprints. These pump up your metabolism, and arent as catabolic as those long runs are at low bf%

 

[Yarg!]

sorry, what i meant was to get skinny fast and get in better shape. i am gonna join the army soon so i want to get super fit. however, with that mentioned routine, ill prolly end up with like a surfer build, and i dont mind that.

 

[theoak01]

Im thinking of doing something to become a better athlete and lean down

my plan is hst or a variation with a three day routine like it hitting each bodypart,dunno bout that progressive rep thing, and then do cardio 3-4 times a week with a similar diet minus yohimburn till I get to just bout where I wanna be

 

[Bulldog_10]

That routine leaves alot to be desired my friend. First off, don't do the same routine for every workout. What I'd do is concentrate one day on upper body, and the next day on lower body, and repeat.

Of course, you'll start with the heavy, compound movements and move onto isolations (if you choose to do isolations, which I don't do much of).

Something like this:


Day one (upper body - alternating push/pull):

Pull-ups 2 x 10
Weighted push-ups 2 x 10
Inverted Rows 2 x 10
Bench press 2 x 10

Day two (Lower body alternating push/pull):

Squats 2 x 10
SLDL 2 x 10
Step-ups 2 x 10
Standing Calf Raise 2 x 10

Day Three (Upper body):

Dips 2 x 10
Barbell rows 2 x 10
Military Press 2 x 10
BB Curls 1 x 10

Day Four (Lower Body):

Deadlifts 2 x 10
Hack Squats 2 x 10
Step-ups 2 x 10
Seated Calf Raise 2 x 10

And of course throw in any ancillary exercises here and there whenever you fell necessary...like forearm work, core stabilization exercises (which will help with injury prevention), etc...

And there's no need to take the 2nd week off...I'd go strong for about 5-6 weeks, then take a break if you feel the need.

Hope this helps you out bro...