I am 5-10, 180 pounds and trying to lose weight - err fat. I am roughly 20% fat and trying to get below 10% while still maintaining size. I do many of these exercises already but I havent ever really been dedicated to it until recently. Anyway, my main questions were:
1) Does this look like an effective workout to put on muscle, while...
2) Not losing it all with the swimming/cardio I have listed. I have heard from some people that "too much swimming and cardio will kill your gains" or "yea, that will really help burn the fat and you wont have to worry about losing any muslce".
DAY 1 - CHEST
-Flat Bench Press 3x10
-Decline Bench Press 3x10
-Incline Bench Press 3x10
-Dumbbell Bench Press 3x10
-High Cable Chest Fly 3x10
-Explosive Push Ups 3x25
DAY 2 - LEGS/ABS
-3x10 Leg Press
-3x10 Squats
-3x10 Calf Raises (w/weights)
--------
-4x15 Ab Push-Bar Machine
-4x15 Hanging Knee Raise
-4x 30 Second Scissor Kicks
-4x10 Twist Ups
-3x25 Ab Crunches
DAY 3 - BICEPS/TRICEPS
-3x10 Tricep Push Down
-3x10 EZ Bar Cable Curl
-3x10 EZ Preacher Curl
-3x10 Hammer Curl
DAY 4 - CARDIO
-20x50 Yard Sprints
-1/2 Hour Elliptical
-1/2 Hour Stationary Bike (w/intervals)
DAY 5 - BACK/SHOULDERS
-3x10 Lat Pull Downs
-3x10 T-Bar Rows
-3x15 Pull-Ups
-3x10 Seated Rows
--------
3x10 Shoulder Laterals
3x10 Front Raises
DAY 6 - CARDIO
-1/2 Hour Stationary Bike w/ intervals
-1 Hour Swimming
DAY 7 - REST
1) Does this look like an effective workout to put on muscle, while...
2) Not losing it all with the swimming/cardio I have listed. I have heard from some people that "too much swimming and cardio will kill your gains" or "yea, that will really help burn the fat and you wont have to worry about losing any muslce".
DAY 1 - CHEST
-Flat Bench Press 3x10
-Decline Bench Press 3x10
-Incline Bench Press 3x10
-Dumbbell Bench Press 3x10
-High Cable Chest Fly 3x10
-Explosive Push Ups 3x25
DAY 2 - LEGS/ABS
-3x10 Leg Press
-3x10 Squats
-3x10 Calf Raises (w/weights)
--------
-4x15 Ab Push-Bar Machine
-4x15 Hanging Knee Raise
-4x 30 Second Scissor Kicks
-4x10 Twist Ups
-3x25 Ab Crunches
DAY 3 - BICEPS/TRICEPS
-3x10 Tricep Push Down
-3x10 EZ Bar Cable Curl
-3x10 EZ Preacher Curl
-3x10 Hammer Curl
DAY 4 - CARDIO
-20x50 Yard Sprints
-1/2 Hour Elliptical
-1/2 Hour Stationary Bike (w/intervals)
DAY 5 - BACK/SHOULDERS
-3x10 Lat Pull Downs
-3x10 T-Bar Rows
-3x15 Pull-Ups
-3x10 Seated Rows
--------
3x10 Shoulder Laterals
3x10 Front Raises
DAY 6 - CARDIO
-1/2 Hour Stationary Bike w/ intervals
-1 Hour Swimming
DAY 7 - REST