Can you help with my workout plan

  1. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    Can you help with my workout plan


    Looking to cut and get lean muscle mass..


    I have plenty of time to workout at home and work..Looking to get some opinions.Wondering what muscle groups I should join together..And what muscle
    groups would be beneficial to work out twice a week..Here is my current workout plan..Don't mind uping the days..I eat healthy taking in about 2600 calories..daily diet looks like this 50 percent protein 24 carbs 26 good fats..

    Day 1-Chest ,Triceps 12reps x 3sets
    Day 2-Biceps,Forearms,Abs 12reps x 3 sets
    Day 3-Legs, Back 12reps x 3sets
    Day 4-Shoulders , Traps, Abs 12reps x 3 sets
    Off 2 days then I repeat


    Day 1 Chest ,Triceps 12reps x 3sets

    Bench Press - Barbell, Flat
    Flyes - Dumbbell, Flat
    Bench Press - Dumbbell, Declined
    Flyes - Dumbbell, Declined
    Bench Press - Dumbbells, Inclined
    Flyes - Dumbbell, Inclined Bench
    Tricep Pushdowns - Rope
    Tricep Press - Dumbbell, Standing
    Tricep Dumbbell Kickback




    Day2 -Biceps,Forearms,Abs 12reps x 3 sets

    Zottman Curl
    Concentration Curl
    Dumbbell Curl - Incline
    Palms-Up Dumbbell Wrist Curl Over A Bench
    Palms-Down Dumbbell Wrist Over A Bench

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine


    Day 3 Legs, Back 12reps x 3sets

    Squats - Barbell
    Leg Curls - Lying
    Leg Extensions
    Calf Raise - Barbell, Standing
    Cable Standing Hip Extension
    Lat Pulldowns - Wide-Grip
    Seated Cable Rows
    Barbell Deadlift
    Bent Over Dumbbell Row


    Day 4-Shoulders , Traps, Abs 12reps x 3 sets

    Reverse Flyes
    Military Press
    Side Lateral Raise
    Upright Rows - Dumbbell
    Shrugs - Dumbbell

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine

  2. Registered User
    rexkwondoe's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Jun 2011
    Posts
    21
    Rep Power
    50


    You have a lot of supplementary exercises in the middle of work outs. Try to do core movements first and for the first 3/4 of your workout...then eat up the rest of the time doing things that supplement that movement. What I mean by that is on chest day for instance, do all pressing movements first for 45 minutes or however long....then do flies if you feel inclined to. Focus on multi-joint movements vs isolation exercises.

    Abs: There are no oblique workouts that I see. Obliques are almost more important than the rectus abdominus, imo. Work the core as a unit: obliques, rectus abdominus, and erector spinae (lower back). Utilize way more exercises that will work all the muscles listed, static and dynamic exercises (if you've read my other posts you'll know I'm a fan of static core workouts). It is imperative that you build a strong core. Over ever other muscle group...the core is undeniably the most important. Everything goes through it, and it supports your weight-bearing vertebrae (lumbar). However, its the group that you have the be the ABSOLUTELY MOST CAREFUL with. (Sorry, had to emphasize that).

    EDIT: I do see you have a rotational exercise for obliques. Nicely done, try to do more rotation exercises than lateral flexion (side bends). Lateral flexion is often considered contraindicating (sources like ACSM don't like it at all...I'm alright with it as long as you're careful)
  3. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    Thxs for the input.. What exercises would you get rid of on my ab day and witch one would you add..
    •   
       

  4. Registered User
    rexkwondoe's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Jun 2011
    Posts
    21
    Rep Power
    50

    It depends a lot on your ability level. If you can do a hanging leg raise, that's always my favorate for rectus abdominus. Otherwise...planks (regular and side planks) and other static exercises are really great. Research anti-ab training (look for the t-nation.com article on it, it's a great article but this forum isn't letting me post a link)

    My basic ab workout (with extensive training done on this area of my body over the years) consists of:
    -hanging leg raises (don't allow yourself to swing around)
    -Kneeling cable pull downs (Like a sit-up movement with cable weight)
    -Long arm barbell static holds (Barbell on your back in a standing position. Position the barbell so that it's way longer on one side than the other. Maintain the verticle standing position for as long as you can. Add weight after much experience, and remember that 5 pounds that's five feet away from the fulcrum (axis of rotation) equals a LOT of resistance.
    -Hanging windsheild washers (look up youtube videos...this is my favorate exercise for abs...and definitely something to work toward.
    -Standing cable high-low chops (cable at arms length in front of chest, start high and diagonally move the cable down and twist through at the end. This will combine a spinal flexion with rotation movement...or simply a twisting sit-up motion)
    -Weighted plank holds (put appropriate amount of weight on lower back/glutes and hold a plank for 1-3 minutes. Make sure your back is not dipping down to the floor)
    -Weighted side plank holds (same thing, only weight is on the side of your hip)

    Burn out with plank holds with no weight
  5. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    How does this look revised...


    Day 1-Chest ,Triceps 12reps x 3sets
    Day 2-Biceps,Forearms,Abs 12reps x 3 sets
    Day 3-Legs, Back 12reps x 3sets
    Day 4-Shoulders , Traps, Abs 12reps x 3 sets
    Off 2 days then I repeat


    Day 1 Chest ,Triceps 12reps x 3sets

    Bench Press - Barbell, Flat
    Bench Press - Dumbbell, Declined
    Bench Press - Dumbbells, Inclined
    Flyes - Dumbbell, Flat
    Flyes - Dumbbell, Declined
    Flyes - Dumbbell, Inclined Bench
    Tricep Pushdowns - Rope
    Tricep Press - Dumbbell, Standing
    Tricep Dumbbell Kickback




    Day2 -Biceps,Forearms,Abs 12reps x 3 sets

    Zottman Curl
    Concentration Curl
    Dumbbell Curl - Incline
    Palms-Up Dumbbell Wrist Curl Over A Bench
    Palms-Down Dumbbell Wrist Over A Bench

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold

    Day 3 Legs, Back 12reps x 3sets

    Squats - Barbell
    Barbell Deadlift
    Leg Curls - Lying
    Leg Extensions
    Calf Raise - Barbell, Standing
    Cable Standing Hip Extension
    Lat Pulldowns - Wide-Grip
    Seated Cable Rows
    Bent Over Dumbbell Row


    Day 4-Shoulders , Traps, Abs 12reps x 3 sets

    Military Press
    Reverse Flyes
    Side Lateral Raise
    Upright Rows - Dumbbell
    Shrugs - Dumbbell

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold
  6. Registered User
    rexkwondoe's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Jun 2011
    Posts
    21
    Rep Power
    50

    Pretty good. Looks like the layout of a lot of my workouts. Nicely done. That'll get ya a good start and from there you can work on a specific program, or get creative and try something on your own.

    EDIT: One thing, on your shoulder day, try to do shrugs right after military presses. You're going to be using your traps (shrug prime mover) to a certain extent in the lateral raises and reverse flies. That way the raises and flies mimic a burn-out of sort vs. a pre-exhaust (which is fun to try every once in a while).
  7. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Location
    Surfside Beach, SC
    Posts
    2,529
    Rep Power
    297847

    Split up your back and lower body training. There are more single muscles in these two groups than the rest of the muscles you are training combined.

    Biceps and forearms are ancillary movements....add them in else where.

    I'd also suggest a day of rest in between the 4 training days.


    Br
  8. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    Revised Again...Went to a 5 day workout gave back its own day..Lowered Reps and upped the weight..


    Day 1-Chest ,Triceps 8reps x 3sets
    Day 2-Biceps,Forearms,Abs 8reps x 3 sets
    Rest Day
    Day 3-Legs 8reps x 3sets
    Day 4-Shoulders , Traps, Abs 8reps x 3 sets
    Day 5 Back 8reps x 3 sets
    Rest Day

    Day 1 Chest ,Triceps 8reps x 3sets

    Bench Press - Barbell, Flat
    Bench Press - Dumbbell, Declined
    Bench Press - Dumbbells, Inclined
    Flyes - Dumbbell, Flat
    Flyes - Dumbbell, Declined
    Flyes - Dumbbell, Inclined Bench
    Tricep Pushdowns - Rope
    Tricep Press - Dumbbell, Standing
    Tricep Dumbbell Kickback




    Day2 -Biceps,Forearms,Abs 8reps x 3 sets

    Zottman Curl
    Concentration Curl
    Dumbbell Curl - Incline
    Palms-Up Dumbbell Wrist Curl Over A Bench
    Palms-Down Dumbbell Wrist Over A Bench

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold

    Day 3 Legs 8reps x 3sets

    Squats - Barbell
    Leg Curls - Lying
    Leg Extensions
    Calf Raise - Barbell, Standing
    Cable Standing Hip Extension
    Hack Squats


    Day 4-Shoulders , Traps, Abs 12reps x 3 sets

    Military Press
    Reverse Flyes
    Side Lateral Raise
    Upright Rows - Dumbbell
    Shrugs - Dumbbell

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold

    Day 5 Back 8 repsx3 sets

    Barbell Deadlift
    Lat Pulldowns - Wide-Grip
    Seated Cable Rows
    Bent Over Dumbbell Row
    Quote:
    OK Here goes.. you say you want to get 'cut' so we need a few answers.....

    what height weight are you atm?
    what does your waist measure?
    how old are you?
    and ideally do you have chest and leg measurements too ?
    Diet is good 40 protein 40 carbs 20 fat.

    Supplements
    Alive Multivitamin (food based) not synthetic
    Fish Oil 3x Daily
    LG T-911
    LG GHenerate
    BCAA
    Protein Powder
    Casein Powder


    I'm 5'7"
    175 pds
    15.7% bodyfat
    30 yrs old
    Back training 6 months from a 10 year break..

    Going to add in HIIT Training for cardio

    Any HELP is appreciated
  9. Registered User
    mdpwrlifter's Avatar
    Stats
    5'8"  158 lbs.
    Join Date
    Jul 2011
    Location
    Maryland
    Posts
    339
    Rep Power
    348

    Is 5 days too much for just getting back in to training...?
  10. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    Not really.. I got a psychical active job..Been running different versions of this for 6 months I started off real small and worked my way up 2 this workout..Adding
    exercises then added days..I never workout when my muscles are soar..
  11. Registered User
    mdpwrlifter's Avatar
    Stats
    5'8"  158 lbs.
    Join Date
    Jul 2011
    Location
    Maryland
    Posts
    339
    Rep Power
    348

    That's solid. You seeing solid gains?
  12. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Location
    Surfside Beach, SC
    Posts
    2,529
    Rep Power
    297847

    Switch your biceps and leg day. That will give you a little extra rest between two large muscle groups. The biceps day almost serves as an off day.

    Too much pushing work, not enough pulling work.

    You have 6 horizontal pushing exercises (chest) and only 2 horizontal pulling exercises (seated pulley row and dumbbell row). even these out. Choose one or two presses and one fly. Add in face pulls or band pull aparts.

    Drop all three triceps movements and add in lying triceps extensions (skull crushers). The other three are all carry over from the pressing movements and there is no work that recruits the long head (makes up 1/3 of total arm girth) of the triceps.

    Get some unilateral leg work in there. Single leg rumanian deadlifts will do wonders for your hamstrings.

    Perform external shoulder rotations 2-3 times per week at the end of your workouts - your rotator cuff and biceps tendons will thank you.

    Br
  13. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    That's solid. You seeing solid gains?


    Yeah been Jumping Gains like crazy..I Guess you could call this Newbie gains though..Main thing that helped me was the change in diet.. Was about 20 percent bodyfat about 4 months ago..200pds.. Only ate two big meals a day...Like Mexican Restraint or Pizza ,Hamburgers..I quit all that now I eat 6 meals a day 3 medium 3 small..Also drinking Whey Protien shakes and Casien before bed..Taking in my Multi Vitamin and Fish oil..Just recently added Test Booster and BCAA... Diet looks like 40 protein 40
    carbs 20 Good Fats...Have decided to change Life Styles...
  14. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    Revised Again..Added Cardio and New Tricep Workout.. Swapped Day around

    Day 1 Chest,Triceps 8reps x 3sets
    Day 2 Legs 8reps x 3sets
    Day 3 Shoulders , Traps, Abs 8reps x 3 sets
    Day 4 Cardio
    Day 5 Back 8reps x 3 sets
    Day 6 Biceps,Triceps,Forearms,Abs 8reps x 3 sets
    Day 7 Cardio










    Day 1 Chest ,Triceps 8reps x 3sets

    Bench Press - Barbell, Flat
    Bench Press - Dumbbell, Declined
    Bench Press - Dumbbells, Inclined
    Flyes - Dumbbell, Flat
    Flyes - Dumbbell, Declined
    Flyes - Dumbbell, Inclined Bench

    Lying tricep extension (skullcrushers) 3x10
    Dips(weighted if need) 3x10 (or failure)
    Standing dumbell extension 3x8-10
    Overhead tricep extension (rope) 3x10



    Day 2 Legs 8reps x 3sets

    Squats - Barbell
    Leg Curls - Lying
    Leg Extensions
    Calf Raise - Seated Machine
    Hack Squats
    Lunges





    Day 3 Shoulders , Traps, Abs 12reps x 3 sets

    Military Press
    Reverse Flyes
    Side Lateral Raise
    Upright Rows - Dumbbell
    Shrugs - Dumbbell
    Cable Internal Rotation

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold





    Day 4 Cardio





    Day 5 Back 8 reps x3 sets

    Barbell Deadlift
    Lat Pulldowns - Wide-Grip
    Seated Cable Rows
    Bent Over Dumbbell Row




    Day 6
    Biceps,Triceps, Forearms,Abs 8reps x 3 sets

    Zottman Curl
    Concentration Curl
    Dumbbell Curl - Incline
    Palms-Up Dumbbell Wrist Curl Over A Bench
    Palms-Down Dumbbell Wrist Over A Bench

    Tricep Dumbbell Kickback
    Close grip bench press 3x8-12
    Tricep pushdowns 3x10
    One arm tricep extension (dumbell) 3x8
    One arm push down 3x8

    Ab workout 3sets x 15 reps
    Crunch - Decline Reverse (leg weights)
    Crunch - Decline (weighted)
    Roman Chair (leg weights)
    Crunch - Machine Torso rotation
    Crunch - Machine
    Cable Chops with torso twist
    Plank Hold (Left and Right)
    Side Plank Hold

    Day -7 Cardio






    Diet is good 40 protein 40 carbs 20 fat.

    Supplements
    Alive Multivitamin (food based) not synthetic
    Fish Oil 3x Daily
    LG T-911
    LG GHenerate
    BCAA
    Protein Powder
    Casein Powder


    I'm 5'7"
    175 pds
    15.7% bodyfat
    30 yrs old
    Back training 6 months from a 10 year break..

    Going to add in HIIT Training for cardio

    Any HELP is appreciated
  15. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Location
    Surfside Beach, SC
    Posts
    2,529
    Rep Power
    297847

    Still too excessive arm work and inadequate leg work in my opinion.

    Switch the internal rotations for external shoulder rotations. I've wrote a great amount about why on this forum and others if you want to know why.

    Do your calf raises with a straight knee. WHen the knee is bent the soleus is being worked, which is made up predominantly of slow twitch fibers and has a low propensity for growth. Straight knee will work both soleus and gastrocnemius (more fast twictch, greater growth potential).

    Br
  16. Registered User
    sparkman1006's Avatar
    Join Date
    Jul 2011
    Posts
    34
    Rep Power
    116

    Ok switching to external.. What chest exercises do i need to get rid of trying to cut the lower part of chest and middle..And what leg Exercise would you recommend..
    and what leg exercises to get rid of
  17. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Location
    Surfside Beach, SC
    Posts
    2,529
    Rep Power
    297847

    Too many fly movements. Choose 1-2 presses, 1 fly, and dips. This will then require 3-4 horizontal pulling exercises (bent over rows, seated pulley rows, face pulls, rear delt flys).

    For the legs: Squats, rumanian deadlift, and then some form of unilateral leg movement such as: Traveling lunges, pitcher squats, split squats, single leg RDL, lateral squats, lateral lunges, curtsey lunges, etc.

    Br
  18. Registered User
    mdpwrlifter's Avatar
    Stats
    5'8"  158 lbs.
    Join Date
    Jul 2011
    Location
    Maryland
    Posts
    339
    Rep Power
    348

    Quote Originally Posted by ZiR RED
    Too many fly movements. Choose 1-2 presses, 1 fly, and dips. This will then require 3-4 horizontal pulling exercises (bent over rows, seated pulley rows, face pulls, rear delt flys).

    For the legs: Squats, rumanian deadlift, and then some form of unilateral leg movement such as: Traveling lunges, pitcher squats, split squats, single leg RDL, lateral squats, lateral lunges, curtsey lunges, etc.

    Br
    This man knows his ****.
  •   

      
     

Similar Forum Threads

  1. Replies: 9
    Last Post: 06-24-2008, 05:40 AM
  2. Looking for workout plan
    By Charisma in forum Workout Logs
    Replies: 2
    Last Post: 03-22-2008, 09:25 AM
  3. Need help with workout plan
    By kiltboy1675 in forum Training Forum
    Replies: 16
    Last Post: 02-18-2008, 06:39 PM
  4. workout plan with SD
    By tony2085 in forum Cycle Info
    Replies: 0
    Last Post: 10-19-2005, 09:38 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in