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  1. #1
    Aggression is offline Member
    Join Date
    Jul 2004

    Please check out lifting routine...

    I'm 24 years old 6' 215 with a little gut that I'm trying to lose. I plan on lifting 4 days a week and doing cardio 5 days a week. I'm just coming back from a 3 year layoff. You can see my diet here:

    Final revised cutting diet

    Here is my lifting plan I plan on doing, I will do this for 6 weeks and than change it up.

    Day 1 Mon.

    1. Flat Dumbell Press
    2. Incline dumbell press
    3. Decline dumbell press
    4. Flat dumbell flys
    5. Incline dumbell flys
    6. Decline dumbell flys
    7. Tricep pushdowns (v-bar)
    8. Tricep pushdowns (underhand)
    9. Dumbell Kickbacks

    Day 2 Tues.

    1. Squats
    2. Leg extensions
    3. Deads
    4. Leg curls
    5. Dumbell lunges
    6. Standing calve raises
    7. Hyperextensions
    8. Ab cable crunches
    9. Dumbell side bends

    Weds OFF

    Day 3 Thurs.

    1. Rotator cuff exercises
    2. Seated bent over reverse flys
    3. Standing side lat raises
    4. Dumbell shoulder press
    5. Barbell shrugs
    6. Upright rows (close grip)
    7. 4 way neck machine

    Day 4 Fri.

    1. Seated cable rows
    2. Lat pull down wide grip
    3. Lat pull down underhand close grip
    4. Serratus pulldowns
    5. Seated Dumbell curls
    6. Reverse preacher curls
    7. Reverse forearm curls
    8. Forearm curls

    Sat and Sun OFF

    Also, as far as sets and reps I don't know yet what I'm gonna do. As you can see here, I have some questions:

    I plan on starting monday. Any help would be appreciated.

  2. #2
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
    Join Date
    Jul 2002
    Hoss's Moms bedroom
    I hate to sound like a broken record in the workout forum but I would always put leg day after your longest rest period unless you are specifically lacking in chest development/strength and want to prioritize. Also, I would consider switching day 3 and day 4 and add then deadlifts to back day so you are deadlifting on a days rest.

  3. #3
    xenithon is offline Member
    Join Date
    Sep 2001
    South Africa
    I agree with switching day 3 and 4, and DL are a stape for back. I personally do chest monday and legs tuesday with wednesday off, becuase I find I need the rest after legs and before back. However I think it is personal preference.

    In terms of exercises - WAY TOO MANY. If you plan on doing 3 sets each or even 2 sets each you are gonna be doing 20+ sets per muscle almost (major ones at least). I say you should focus on the following:

    Day 1 Mon.

    1. Flat Dumbell Press (alternate with barbell press)
    2. Incline dumbell press (alternate with barbell press)
    3. Flat dumbell flys
    4. Weighted chest dips
    5. Tricep pushdowns (v-bar)
    6. Skullcrusher
    7. One arm reverse pulldowns

    Day 2 Tues.

    1. Squats
    2. Leg press
    3. Extensions
    4. Stiff Leg Deads
    5. Lying Leg curls
    6. Standing calve raises (alternate with seated calve raises)
    7. Donkey raises
    8. Ab cable crunches
    9. Hanging leg raises (alternate with reverse crunches)

    Weds OFF

    Day 3 Thurs.

    1. Rotator cuff exercises
    2. Dumbbel shoulder press
    3. Standing laterals
    4. Reverse peckdeck (hits rear delts well)
    5. Barbell shrugs (do a few with the bar in front of you, a few with the bar behind you. Ditch the upright rows, they are terrible for your shoulders)
    6. 4 way neck machine

    Day 4 Fri.

    1. Deadlifts
    2. Seated cable rows (alternate with bent over barbell rows and dumbbell rows)
    3. Lat pull down wide grip
    4. Serratus pulldowns
    5. Standing Barbelll curls
    6. Seated EZ-bar preacher curls
    7. Incline dumbbell curls
    8. Forearm curls

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