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Really need some help!

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Really need some help! - 4/10/2006 1:52:59 PM

wighty

Posts: 8
Joined: 4/10/2006
From: London, England, UK
Status: offline

I'm really hoping that someone might be able to take a look through my workout routine and point out any obvious mistakes. I always do a 1 minute drill with a skipping rope in between sets, otherwise I simply don't get any cardio done. Plus I also go through a 10 minute ab routine every 2nd training day.

I'm 5'11" and weigh 80kg. I'd ideally like to get down to 76kg but I'm worried about losing weight at the expence of muscle because I'm a really slow gainer.

Monday
Smith machine chest press 3x10 reps at 55kg
Smith machine chest press 4x4reps at 65kg
Incline DB presses 3x10 reps at 20kg (x2)
Chest flys 3x12 reps at 15kg (x2)
Tricep pushdown 4x15 reps at 25kg
Tuesday
Pullups 3 x 6 reps
Seated row 4x 8 reps at 45kg
Single arm DB row at 20kg
Superman back extensions
Wednesday
Smith machine shoulder press 4 x 6 reps at 40kg
DB shoulder press 3 x 6 reps at 20kg (x2)
Lateral raise 3 x 12 reps at 7.5kg
Front raise 3 x 12 reps at 7.5kg
Shrugs 4 x 12 reps at 20kg (x2)
Tricep pushdown 4x15 reps at 25kg
Thursday
Squats 4 x 12 reps at 50kg
Calf raises 3 x 12 reps at 15kg (x2)
Leg extensions 3 x 15 reps at 25kg
Friday
Same workout as Tuesday
Saturday
Rest
Sunday
2000m swim

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RE: Really need some help! - 4/10/2006 9:31:11 PM

PureNatural

Posts: 1349
Joined: 4/2/2006
From: Toronto Canada
Status: offline

Which you want cut or lose weight theres a diffrences and what do you want to do first, lose weight /cut or build muscle?

Theres always a trade off, what do I mean? simple, for an example:

Firstly, if you want to lose weight then you have to drop muscle size as well, Just simply doing cardio and reducing bf.

Secondly, if you want to cut, basically lowering bf, and focusing more on cardio by having higher intensity on cardio then weights. You workout about 4-5 times a week with about 3-4 exercises on large muscle groups and 2-3 on small muscle groups keeping rep range about 8-12 just to cover up more muscles and maintain what you have.

Lastly, build muscle you have to look around reps 5-6 on scheme of 4-6 sets on 2-3 day splits.

(in reply to wighty)

Post #: 2

RE: Really need some help! - 4/10/2006 10:20:30 PM

cpl

Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline

Why are you working some muscles twice a week and others only once? And why even bother working triceps if you're only doing one exercise that targets them? And, not to sound like I'm picking your routine apart, but where's your bicep workout?
Also, I'd recommend dropping the cardio in between sets- It's not helping that much, it's actually hurting your workout- If you're going to do cardio, do it the right way, with a seperate cardio session. Plus, in my opinion, you should drop the chest flies and leave the smith machine alone- Doing free weight bench presses will help your chest way more than flies will. Same thing goes for the smith shoulder presses- Free weights are always better, unless some sort of injury prevents you from using them.

(in reply to PureNatural)

Post #: 3

RE: Really need some help! - 4/11/2006 6:59:46 AM

PureNatural

Posts: 1349
Joined: 4/2/2006
From: Toronto Canada
Status: offline

quote:

ORIGINAL: cpl

Why are you working some muscles twice a week and others only once? And why even bother working triceps if you're only doing one exercise that targets them? And, not to sound like I'm picking your routine apart, but where's your bicep workout?
Also, I'd recommend dropping the cardio in between sets- It's not helping that much, it's actually hurting your workout- If you're going to do cardio, do it the right way, with a seperate cardio session. Plus, in my opinion, you should drop the chest flies and leave the smith machine alone- Doing free weight bench presses will help your chest way more than flies will. Same thing goes for the smith shoulder presses- Free weights are always better, unless some sort of injury prevents you from using them.

agreed.

(in reply to cpl)

Post #: 4