Your Opinion on my workout routine please.
I'm just a guy who saw "Power Unlimited" "Pumping Iron" and "Bigger Stronger Faster" a few times and thought it would be a good idea to buy some second hand equipment off of craigslist and get my fat ass working out.
After having some success working out in my back yard (i've been training for about a year and a half) I've seem to have hit a plateau. So I would like to get your guys Opinion on my workout routine. I have the following equipment. A squat rack (I use for benching too) flat bench, utility bench, olympic size barbell, ez curl bar, adjustable dumbbells, and a Dip/pull up station. (on a side note I have done a few test E cycles)
Monday:
Flat Bench 5x5
Incline Bench 8x5
Weighted dips 10x5
Military press 5x5
Dumbbell flys 10x5
Dumbbell lateral raises 10x5
Dumbbell skull crushers 8x5
Decline situps or hanging leg raises 5x25
Tuesday:
Heavy bag 5, 3 minute rounds
Speed bag 4, 3 minute rounds
jump rope 2, 3 minute rounds
20-30 minute jog
Wednesday
Deadlift 5x5
Bent over row 5x8
Pull ups 8x5
Bicep dumbbell curls 20x4
Decline situps or hanging leg raises 5x25
Barbell curls (in my squat rack) 8x4
Thursday
rest/take dog the for a walk
Friday
Flat Bench 5x5
Incline Bench 8x5
Weighted dips 10x5
Military press 5x5
Dumbbell flys 10x5
Dumbbell lateral raises 10x5
Dumbbell skull crushers 8x5
Decline situps or hanging leg raises 5x25
Saturday
Heavy bag 5, 3 minute rounds
Speed bag 4, 3 minute rounds
jump rope 2, 3 minute rounds
20-30 minute jog
Sunday.
Squat 5x5
Bent over row 5x8
Pull ups 8x5
Bicep dumbbell curls 20x4
Decline situps or hanging leg raises 5x25
Barbell curls (in my squat rack) 8x4
I would then rest Monday and do my bench workout Tuesday, my deadlift workout Thursday, bench workout again on Saturday Then Squat on Monday. So it evens out to benching twice a week, deadlifting and squating once a week.
Im happy with my strength however,I would like to drop some body fat and add muscle definition. So my question is to you more experienced lifters is, what can I change or do differently in my workout routine? Thanks for reading.
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overtraining bro , if you hit every muscle hard you need to rest in order for them to grow in other words hit each body part once a week and switch your routine every 4 or 5 weeks
tread-mBrother its as donthate says, no heal time? That has never worked for anyone.....here is the thing for me, if you do the same thing over and over how can you expect a different outcome? The wall you hit can be broke down and destoyed in no time. Take 2 days a week off and then every time you work out do it different. Flat bench for eample, bring your elbows close to your body one week and far next. Curls, do some from the high incline position on the bench, busts your balls! On 4 sets of standing curls as you get to the top twist your wrists inward and bi flex hard. Legs, change your spread, point your toes different. Look to things different than you do them now. You are stuck in a rut, very easy to change just everytime you think of what you will do next, do something different than what pops into your head. Same muscle groups just a different way of working them, go way outside the box and dont do the same routine 2 weeks in a row, ever! Change your thinking and the body will handle the wall.
Thanks for the info. I'm going to start the wendler 5 3 1 program and try that for a few cycles. I have been resting more and noticed a nice improvement in my lifts.
Maybe consider 3 days a week weight training with hiit training after. Light cardio on the days between and 2 days completly off. Perfect recipe
so many upper body pressing exercises in one day. how can you honestly get the most out of sets of dips and presses after you have just completed bench aand incline bench. seems to be really unbalanced how much upper body and hardly any lower. maybe throw in some front squats, romanian deadlifts,cleans or high pulls give them legs and posterior some love. bag work after heavy shoulder trainer is gonna lleave them tired and sore throughout the entire week.
Just started doing romanian deadlifts and man, did they kill my glutes and hammies.
Fuck off Mr. Lahey! Why dont you and randy go eat some cheesburgers lol!
Frick off ricky!
Lol! Best show ever. Great name!
OE2000Hey, I want some cheeseburgers too!!!