Can you help with my workout plan

sparkman1006

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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
 

rexkwondoe

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[HR][/HR]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)
 

sparkman1006

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

rexkwondoe

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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
 

sparkman1006

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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
 

rexkwondoe

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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).
 
ZiR RED

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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
 

sparkman1006

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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
 

mdpwrlifter

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Is 5 days too much for just getting back in to training...?
 

sparkman1006

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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..
 
ZiR RED

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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
 

sparkman1006

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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...
 

sparkman1006

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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
 
ZiR RED

ZiR RED

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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
 

sparkman1006

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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
 
ZiR RED

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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
 

mdpwrlifter

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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 ****.
 

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