Workout Routine - Too Much?

[firefighter337]

I am a firefighter, I have plenty of time off (24 hours on, 48 hours off)

Previously I have been running stadiums/stone mountains at a local highschool (up/down/up/down/up/down on the home team bleachers, run around the track around the endzone to the away team bleachers and do the same on that side, then run around the other endzone on the track, repeat)

Also basic calisthenics (pushups, pullups, squats, crunches, etc)

I have been recommended this routine for 8 weeks, to change my workout up and strengthen and cut-up. The person that recommended me the routine is a good friend of mine who also is a personal trainer, a head trainer for a nuclear powerplant's security division, also does leads security training around the nation for different divisions and another list of creditials longer than my arm.



Day 1: Chest + Shoulders + Mid-Section + Cardio

Incline Bench Press 4 sets 15+8+6+6
-Superset with-
Flat-Bench Press 4 sets 12+10+8+6

Cable Crossover 3 sets 15+10+8
-Superset with-
Dip 3 sets 15+8+6

Seated Overhead DB Press 4 sets 12+6+6+6
-Superset with-
Dumbbell Lateral Raise 4 sets 12+10+6+6

Wide-Grip Upright Row 4 sets 15+8+8+6
-Superset with-
Bent-Over Lateral Raise 4 sets 12+10+6+6


Stomach Vacuums 3 sets 5+5+5
Hanging Leg Lifts 3 sets 10+10+10
Dumbbell Side Bends 3 sets 10+10+10 per side
Lower Back Extensions 3 sets 15+15+15

Elliptical 30+ Minutes

Day 2 Back+ Cardio

Wide-Grip Pulldown 3 sets 15+12+10
-Superset with-
Reverse-Grip Pulldown 3 sets 12+10+6

Bent-Over Barbell Row 4 sets 15+8+6+6
-Superset with-
Barbell Shrug 4 sets 15+12+8+6

Seated Cable Row 4 sets 15+8+8+6
Superset with-
Straight-Arm Pulldown 4 sets 15+12+8+8

Elliptical
1 30+ Minutes

Day 3: Mid-Section + Cardio

Stomach Vacuums 3 5+5+5
Hanging Leg Lifts 3 10+10+10
Dumbbell Side Bends 3 10+10+10 per side
Lower Back Extensions 3 15+15+15

Elliptical or Bike 30+ Minutes

Day 4: Legs

Seated Calf Raise 5 sets 15 reps each
-superset with-
Standing Calf Raise 5 sets 15 reps each

Dumbbell Squat 4 sets 15+12+8+6
-Superset with-
Leg Press 4 sets 15+15+10+6

Romanian Deadlift 3 sets 15+8+6
-Superset with-
Leg Curl 3 sets 15+12+10

Leg Extention 3 sets 15+12+10
-superset with-
Weighted Back Extension 3 sets 15+12+10

Elliptical 30 + Minutes

Day 5: Arms + Midsection

Barbell Curl 4 sets 5+8+6+5
-Superset with-
Lying Triceps extension 4 sets 15+12+8+6

Preacher Curl 3 sets 15+12+10
-Superset with-
Tricep Pressdowns 3 sets 12+10+6

Incline Dumbbell Curl 3 sets 15+12+10
-Superset with-
Seated Dips 4 sets 15+12+10+failure

Stomach Vacuums 3 sets 5+5+5
Hanging Leg Lifts 3 sets 10+10+10
Dumbbell Side Bends 3 sets 10+10+10 per side
Lower Back Extensions 3 sets 15+15+15

Elliptical
1 30+ Minutes


tell me what you think. Diet is up to par too. ~40/40/20.

Sorry for the length, I cut the information from my iPod to here. Thanks for reading and your suggestions.

 

[blueta2]

This routine looks good, but too much supersetting for me.
No need for all the super sets.

 

[firefighter337]

Thanks Blueta2, thats what I thought. I asked him about it, he mentioned it helps keep BPM up and helps with stamina.

I also do HIIT cardio on the elliptical.

I am in the 2nd week of this routine and I feel my recovery is picking up alittle better now. Legs are the killer.

 

[blueta2]

Thanks Blueta2, thats what I thought. I asked him about it, he mentioned it helps keep BPM up and helps with stamina.

I also do HIIT cardio on the elliptical.

I am in the 2nd week of this routine and I feel my recovery is picking up alittle better now. Legs are the killer.

If u you are trying to get size, then slow down on the super sets. It does build stamina, but you seem to do enough cardio for that.
It's great to work out hard but it all depends what results you are looking for.
Only your 2nd week, so adjust the routine to what suits you best

 

[firefighter337]

My stats would help:
6'1"
265 lbs
27% bf
50" chest
39.5" waist

I am shooting for 210 lbs.

Thanks again Blueta.

 

[blueta2]

My stats would help:
6'1"
265 lbs
27% bf
50" chest
39.5" waist

I am shooting for 210 lbs.

Thanks again Blueta.

welcome........ok so u want to lose. Keep up the cardio, eat clean and do less super sets. Hope this helps