Check out my workout

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tandk1597

New member
Approx 1900 cal per day( over 3-4 meals)


CARDIO on all lift days ( 1.5 mile Min)
alt between SS & HITT



MONDAY: CHEST & ABS

Machine Chest Press

Pec-Deck Flye

Crunches...1 set of 25

1 arm Cable Cross over

Incline Dumbbell Press

Dips

Oblique twists



TUESDAY: LEGS & CALVES
Leg Press

Calf raises

Leg Extensions

Butt Blaster

Leg Curl

WEDNESDAY: OFF

THURSDAY: SHOULDERS & TRAPS

Machine Seated Shoulder Press

Upright Rows

Dips

shrugs


FRIDAY: BACK & ABS

Pull ups

Crunches

Reverse Grip Pulldown

Seated Cable

Oblique Twists

SATURDAY: BICEPS, TRICEPS & FORARMS

Curls

Dips

pull ups

pull downs


SUNDAY: OFF
 
First, what are your goals?? Your goals are what dictate the efficacy of a program's design, so nobody here can give you input as to how good the routine is until you tell us your goals.

If your goal is fat loss, this routine is terrible.
 
sorry, should have mentioned that...lol

currently looking to lose another 25lbs, while increasing strength & stanima.

Lost 30lbs. since Jan 1 07 . & from what i understand it is best to "change things up" every few months, to keep the body guessing.

I'm 6'1" & 216lbs with approx 19% BF & a BMI of around 28.8, I'm also keeping my calorie intake to around 1900 daily.
 
tandk1597 said:
sorry, should have mentioned that...lol

currently looking to lose another 25lbs, while increasing strength & stanima.

Lost 30lbs. since Jan 1 07 . & from what i understand it is best to "change things up" every few months, to keep the body guessing.

I'm 6'1" & 216lbs with approx 19% BF & a BMI of around 28.8, I'm also keeping my calorie intake to around 1900 daily.
Click to expand...

Nah, not a fan of the program or the idea of changing things up every few months to keep the body guessing. Remember, a change can be as simple as changing the order of a few exercises, changing the rep scheme, etc. It doesn't have to be a total overhaul.

Anyhow, I have written a lot on the subject of resistance training while in a caloric deficit. IMO, it should be brief bouts 2-3 times per week that consist of heavy compound movements.... think squats, deadlifts, bench, row, OH press, vertical pull. That is it.

Handful of sets per exercise consisting of 4-6 reps.
 
And stop breaking it up by bodypart. Switch it to a full body routine.
 
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