Pros, take a look

[ScottyJ]

Can some of you monsters take a look at my w/o and tell me what you think.
I am 5'9 170, and pretty much want to get bigger, but also cut. Heres what Ive been doin...

Mon: Shoulders
Tues: Chest
Wed: off
Thurs: Arms
Fri: Legs
Sat: Back
Sun: Off
- end all w/o with 15 min of abs.

I usually do about 4-5 different excersices/body part. I do 3 sets/excersice with 8-12 reps. I increase the weight after every set going as heavy as possible.
I also need help incorporating cardio. Ive heard many different theories. Whats the best way to do cardio in order to get lean and burn as much fat without sacrificing muscles?

Thanks guys, Im new here and have already benifitted so much from the wisdom here...I only hope it continues!

[KeyMastur]

Keep in mind that you do use some shoulder muscles when doing chest exercises.

[TheGame826]

hmm.. From personal experience I find it hard to do chest the day after shoulders, so I would switch those around. Your workout seems to be decent enough. Alot of guys prefer doing two body parts a day but thats mainly personal preference. 4-5 exercises per body part is the right amount. and 8-12 reps is perfect. Just make sure to keep all the intensity up. For Cardio, really the best way is do 30-45 minutes in the morning before breakfast.

For some useful info go here:
http://67.18.108.244/showthread.php?t=79566
any more questions.. reply or just pm me.

[ImmmtheIceman]

Personally I split chest and shoulders cuz i do chest on monday and if i try to do shoulders on tuesday i feel the soreness in my chest. My split looks like this

Mon: chest
tues: back
wed. off
thurs: tris/legs
fri: bis
sat. shoulders


sometimes i mix it around and maybe do bis on sat. and shoulders on fri. but i usually stick to this routine

[KeyMastur]

Personally I split chest and shoulders cuz i do chest on monday and if i try to do shoulders on tuesday i feel the soreness in my chest. My split looks like this

Mon: chest
tues: back
wed. off
thurs: tris/legs
fri: bis
sat. shoulders


sometimes i mix it around and maybe do bis on sat. and shoulders on fri. but i usually stick to this routine

a whole day for bi's huh ?? why not just superset them on one day ??

[ScottyJ]

so dont do chest and shoulders the day after eachother?

[nsa]

Also keep in mind that you use your bi's alot on back day...

[ImmmtheIceman]

I failed to mention that sometimes I superset them. I like giving everything its own day usually.

[ScottyJ]

what exactly is supersetting?

[LM1332]

i personaly would do this deriving from your routine

Mon: Chest
Tues: Back
Wed: off
Thurs: Legs
Fri: Arms
Sat: Off
Sun: Off

[ImmmtheIceman]

i do that sometimes. Supersetting is doing an exercise, then going right to the next exercise. for example doing barbell curls for bis, then going right into skull crushers for tris.

[jerseykid23]

i do that sometimes. Supersetting is doing an exercise, then going right to the next exercise. for example doing barbell curls for bis, then going right into skull crushers for tris.

Just to clarify... he means without rest from exercise to the next.

[ScottyJ]

by rest do you mean a day...or seconds/min between sets?

[KeyMastur]

i personaly would do this deriving from your routine

Mon: Chest
Tues: Back
Wed: off
Thurs: Legs
Fri: Arms
Sat: Off
Sun: Off

yeah but why not just make it a 6 day routine :

Chest
Back
off
Legs
Arms
Off
and then repeat, maybe do some cardio on the off days.

[Hooligan]

Sometimes I skimp out on shoulders during the week and just do more incline bench on chest day and maybe 1 or 2 other shoulder exercises (effectively compounding "shoulder day" with "chest day"). Lately I've been a whore for incline cause my shoulders need work and I find it an easy way to incorporate more shoulder.

As far as rep ranges go 8-12 is a good core strength training range...but remember you gotta constantly keep switching it up...that was the biggest thing that held me back. Throw in some powerlifting type days where you only do 3-4 rep really heavy sets (get a good spotter)...And maybe some VOLUME days too where you are doing 12-18 rep burnout type sets. I say just make sure you're shocking yourself and keeping your system guessing. Trick is finding out what your body responds to and then having the discipline to stick to it--the hard part. I'm sure there's a lotta older guys on here that have been around a lot longer and know more than me but that's my $.02...just trying to help bro!

[ScottyJ]

Thanks guys. Ok what about cardio. Ive been reading that cardio in the morning on an empty stomach is best. How many days a week is good. I want to get leaner, so Im thinking about 4-5 times a week...or is that too much. I dont want to hinder muscle gains. And abs?
By the way hooligan, found a place with Barleans, goin today to get some...thanks again

[Hooligan]

Good stuff bro...BTW---Cardio? Read (Changed my life):

http://www.bodybuilding.com/fun/satter2.htm

[decadbal]

my best gains come from my split which is
shoulders
chest tris
back bis
legs..