Time to change up my w/o routine...please help!!

[PinkPanther]

I have been on the same w/o routine for about 9 weeks now, so I am going to have to switch it up soon. I am not exactly sure what/how much to change, so any help would be much appreciated. Here is my current w/o routine:

Monday: Chest/Biceps/Triceps
Bench: 3x8
Flys: 3x8
DB Curls: 3x8
BB Curls: 3x8
Tri-Kick Back: 3x8
OH Tri's: 3x8

Tuesdays: Cardio and Abs
30-40 minutes cardio
Abs

Wednesday: Legs
Leg Extensions: 3x8 (light weight for a warmup)
Good Mornings: 3x8
Squats: 3x8
Calf Raises: 2x10-15
Lunges: 2x10

Thursday: Cardio and Abs

 

[PinkPanther]

Sorry!! Accidently submitted before I was finished...

Here's the rest...

Thursday: Cardio and Abs
30-40 minutes of cardio
Abs

Friday: Shoulders and Back
OH DB Press: 3x8
Shurgs: 3x8
Rows: 3x8

Saturday: Cardio and Abs
30-40 minutes cardio

Any advice would be MUCH appreciated...THANKS!!

PinkPanther

 

[PinkPanther]

Ok, not sure what the heck happend that this got posted 3 times...Sorry about that!!

 

[big4life]

I took care of the duplicate threads.


Now about your training, what are your goals?

Offhand, I would say that looks like a lot of cardio, and you're in the gym everyday. Have you tried doing cardio after your weights? That way you could break up your routine into something like this.

Monday- chest and triceps
Tues- Back and biceps
Wed.- off
Thurs.- legs
Fri.- shoulders and traps.
Sat.- off
Sun.- off

 

[PinkPanther]

Hey Big4Life,

Thanks for taking care of those posts...not sure what the heck happend.

As for my goals, I am trying to lose fat. I am currently at about 134#'s (down about 5 since Jan. 1st). I don't know that I could do weights after my because I do all my training in the morning before work. So, I am there at 5 am, and this just gives me enough time to be to work on time. I could always do cardio AFTER work on the day that I do my lifting...or wouldn't that be as affective??

Thanks for your input!!

PinkPanther

 

[big4life]

Hey Big4Life,

Thanks for taking care of those posts...not sure what the heck happend.

As for my goals, I am trying to lose fat. I am currently at about 134#'s (down about 5 since Jan. 1st). I don't know that I could do weights after my because I do all my training in the morning before work. So, I am there at 5 am, and this just gives me enough time to be to work on time. I could always do cardio AFTER work on the day that I do my lifting...or wouldn't that be as affective??

Thanks for your input!!

PinkPanther

The ideal situation would be if you could do your cardio right after lifting. I understand about time limits though. I would just try to work some days off in there somewhere, that way you won't be overtraining.

 

[PinkPanther]

Ok...Thanks a lot!!