Hello, I am 28, 6'0" 185 lbs. I have been lifting weights since I was 14 with a couple years off in between due to deployments etc. Was wondering if I could get some opinions on this routine? I usually work out M-T-Th-Fri and do some cardio after each workout but I am implementing HIIT in order to get my body fat percentage down some (currently 18%). My goals are strength and lean mass. Currently doing a M-W-F workout routine and doing HIIT on Tu-Th-Sa. Here is the workout:
Monday: Chest/Shoulders/Triceps
Incline Bench Presses 4 sets 6-8 reps
Flat Bench Presses 3 sets 6-8 reps
Incline Dumbbell Presses 3 sets 6-8 reps
Incline Flyes 3 sets 6-8 reps
Dumbbell Pullovers 3 sets 6-8 reps
Military Press 4 sets 6-8 reps
Front Raises 3 sets 6-8 reps
Rear Laterals 3 sets 10-12 reps
Close-grip Bench Press 4 sets 6-8 reps
Heavy Tricep Pressdowns 3 sets 6-8 reps
One-arm Cable Kickbacks 3 sets 10-12 reps
Wednesday: Legs
Barbell Squats 5 sets 15 reps
Leg Extensions 3 sets 10-12 reps
Straight Leg Deadlifts 3 sets 10-12 reps
Good-Mornings 3 sets 10-12 reps
Standing Calf Raises 2 sets 20 reps
Seated Calf Raises 2 sets 20 reps
Seated Hip Adductions 2 sets 20 reps
Friday: Back/Biceps/Forearms
Chin-Ups 4 sets 6-8 reps
Lat Pull-Downs 3 sets 10-12 reps
Seated Cable Rows 3 sets 10-12 reps
Upright Rows 3 sets 6-8 reps
Dumbell Shrugs 3 sets 10-12 reps
Standing EZ-Bar Curls 4 sets 6-8 reps
Seated Alternating Dumbell Curls 3 sets 8-10 reps
One-Arm Dumbell Preacher Curl 3 sets 10-12 reps
Reverse Curls 4 sets 6-8 reps
Wrist Curls 3 sets 10-12 reps
Reverse Wrist Curls 3 sets 10-12 reps
I am looking for some advice on shortening the routines, especially on M-F. I like the split but I think that the shoulders get plenty or work with the bench presses so I may be able to get rid of the Military Press etc. I was trying to get 16 sets per major muscle group and 10 sets per minor muscle group but I know it needs some work. Any advice would be useful. Thanks.
PS: I am in Iraq to so machines are limited.
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