training help

[Big_dean]

At the mo iv been dropping my body fat and have come down from 310 to 283 I am still loking to get rid of about 14 lbs or so and would like a bit of help with my training

Work out 1 (Monday)
Arms bi/tri
Seated tricep press
Rope push down
Close grip bench

Dumbbell curls
Preacher curl
Pyramid starting high and getting lower

Work out 2 (Wednesday)
Back
Pull ups
Lat pull down close grip lat pull down
Cable rows
Bent over row


Work out 3 (Thursday)
Chest
Bench press or dumbbell press
Incline or decline press (change every week)
flys


Work out 4 (Friday)
Shoulders and legs

Dumbbell shrugs
Arnold press
Smith machine shoulder press
Upright row
Squats
Dead lift
Hamstring curls
Calf raises

This is my current work out as im still dropping weight. Can some one help me sort out a work out for when iv lost all the weight I want. I just don’t think its enough. any help would be apricated

[RoadToRecovery]

What is your question exactly?

[Big_dean]

i was hoping to add to my current work out make it better so wheni have finsihed dropping wait and start bulking i hvae a work that is going to help me get to my goals

and all exercises are 6 reps 3 sets

[oldschoolfitness]

i think your layout is pretty solid. exercises and rep ranges always vary (for me) i like to switch it up a lot. a good all around rep range is 8-12 with 10 being ideal. i know it sounds basic, but it has always yielded good results for me good luck bro.

[Big_dean]

i have been lifting now for 4 years, but my work outs have not changed much. is there any exercises i could add in do u think, my goal is to bulk

[RoadToRecovery]

i have been lifting now for 4 years, but my work outs have not changed much. is there any exercises i could add in do u think, my goal is to bulk

If your goal is to bulk then obviously keeping the repetitions at 10-12 @ about 75% of your 1RM max. If you havent already, adjust your diet according to your goals.

I would take out the pyramid set and replace it with another exercise.
I would also replace seated tricep press with skull crushers.

[Big_dean]

ok thanks for your hekp i'll make a few changes and re post