I'm considering changing up my workout routine and splits but I'd like some input to hear what you guys think about the change.
I'm 6'4, 260 lbs and athletic, but not in the best shape i've ever been in. I'd be happy if I could be down to about 240-245 lbs and around 8-10% bf. I really don't want to sacrifice strength to drop the weight though so if I stay at 260 i wouldn't be upset.
My goals are mixed as I'm already a pretty big guy. Chest, back and abs I want to tone without really losing the strength I already have. Arms and shoulders I want to increase strength and size, and legs I want to increase strength without adding too much more size. I already have enough trouble finding jeans that are loose enough in the thighs.
My current splits are:
Mon/Thur - Chest and Tricep
Tues/Fri - Back and Bicep
Wed/Sat - Shoulders
Sat - Legs
I do cardio 4x per week. Usually rowing machine for 30-45 minutes twice a week, and running for distance twice a week.
I do abs 3-4 times a week after the other workouts. Abs usually involve swiss ball crunches, hanging leg lifts, and a twisting decline situp or crunch
I am looking to go to a split that is one muscle group per day and just adding an extra exercise b/c the workouts above take way too long. I'm looking to go to this:
Mon - Chest
Tues - Tricep
Wed - Back
Thur - Bicep
Fri - Shoulders
Sat - Legs
I'm thinking of adding another day of cardio in there also, maybe a day on the bike or another rowing day.
in the 3-day rotation, I did the following workouts for each muscle group
flat bench (barbell) 4 sets 8-10 reps - increasing weight each set
incline bench (dumbbell) 3 sets 10 reps - increasing weight
decline bench (barbell) 3 sets 10 reps - same weight OR High Cable Crosses: 4 sets 12 reps - same weight
Overhead Skullkrusher (curl bar) 5 sets 5 reps - increasing weight
Overhead dumbbell press 5 sets 8 reps - same weight (largest dumbbell available)
Close-grip flat bench (barbell) - 5 sets 5 reps - increasing weight
Superset - Triangle pushdowns - 5 sets 8 reps - increasing weight
Reverse grip pull downs - 5 sets 8 reps - increasing weight
Weighted Dips - 2 sets 12 reps, then 1 set to failure
Wide Grip Pulldown - 4 sets 8 reps - increasing weight
Seated Row - 4 sets 8 reps - increasing weight
Standing bent over row - 3 sets 8 reps - increasing weight
Dumbbell One arm Row - 3 sets 8 reps - increasing weight
Standing Curl (barbell) - 5 sets 5 reps - increasing weight
Preacher Curl 1/2 motion (dumbbell) - 5 sets 5 reps increasing weight
standing Curl (dumbbell) - 5 sets 5 reps - increasing weight
iso curls (dumbbell) - 4 sets 8 reps - same weight
Rope curls - 5 sets 5 reps - increasing weight
Seated Military (barbell) - 5 sets 5 reps - increasing weight
Seated Military (dumbbell) - 5 sets 5 reps - increasing weight
Front Raises (dumbbell) - 4 sets 8 reps - same weight
Lat Raises (dumbbell) - 4 sets 8 reps - same weight
Shrugs (barbell) - 5 sets 5 reps - increasing weight
Squats (barbell) - 5 sets 5 reps - increasing weight
Leg Press (sled) - 5 sets 5 reps - increasing weight
Hamstring Curl - 5 sets 5 reps - increasing weight
Quad extension - 5 sets 5 reps - increasing weight
Straight Leg deadlift - 4 sets 8 reps - same weight
I want to switch to a 5 or 6 day rotation b/c these workouts take too long when combined. Do you see areas that I could improve to help better achieve my goals? I'm open to any suggestions including changing the rotation of my splits. Please feel free to give suggestions as to other exercises to do also if you see overkill or repetition in any muscle group.
Thanks for the help