My training split. critique please

[whynot960]

Here is my training split.This is what I am doing nowsome times I will go 2-3 days in a row but if I am sore I will go every other day.I dont do my legs yet.I was planning on doing them when I get down to about 180 pounds. I am about 207 now.And with doing all the cardio now it would be tough

chest
flat bench 4 sets.usually 8-12 reps. sometimes 5 sets of 5 reps to failure on the last 2 sets
incline dumbbells.3-4 sets
cable flies.3 sets

next day- sometimes it may be 2 days later
back/bi's
hammer strength rows 4 sets with the lower grip and 2 sets with upper and lil wider grip

lat pull downs 4 sets

shrugs 4-5 sets
alt/ dumbell curls bring them up wide to work the inner bi. 4 sets 7-12 reps
hammer strength bi preacher curls. narrow grip.4sets10-12
hammer curls 3 sets 10-12

next workout
shoulders/tris
dumbell presses 4 sets
cable/dumbell laterals 3-4 sets
some old machine to do the rear delts 4 sets
tris
tricep pushdowns 4 sets
reverse grip sinlge arm push downs 4 sets (palms up)

I also do 45 min of cardio after each workout and on days off. total 5 times per week

[zodiac666]

i would add skullcrushers to your tricep workout, and definitly start doing legs ASAP!

[whynot960]

yeah I was just thinking about doing skull crushers also.I also was thinking of doing my legs but only using the machines to do them. not really wanting to do squats. I know they make you really strong. I think I would just do the machine equal to squats. I pretty much am doing a muscle group once a week but sometime I will end up doing certain groups twice a week, usually bi's

[zodiac666]

just curious, what is your reasoning for not doing squats?

[whynot960]

I guess I just didnt want to have huge legs, my goal was to just get lean and muscular.I am going to start doing my legs this week. Maybe just using machines for now and work my way into doing squats.

[zodiac666]

I guess I just didnt want to have huge legs, my goal was to just get lean and muscular.I am going to start doing my legs this week. Maybe just using machines for now and work my way into doing squats.

your diet will determine how big and lean you get. your not going to get too big unless you really try to.

also you not doing squats is just a sign of lazyness. just work your legs out like any other muscle, legs might not be as visually appealing as upper body muscles, but strong legs are alot more practical in everday life.

[JMan06]

Add deadlifts in with your back routine

[whynot960]

Thanks guys, going to do legs tonight.And I will add deadlifts to my back workout.

[Steve80]

If you wanna lean out I would do the following:

MONDAY
Chest/tri/shoulders:

Flat bench ( I would use a hammer stregth of DBs safer for your shoulders)
1 set 15
1 set 12
1 set 8
1 set 6

InCline DB
1 set 15
1 set 12
1 set 8

Military Press
3 sets of 15 keep it lighter ( shoulders dont need alot of weight to grow)

Laterals
1 set 15
1 set 10
1 set 5

Tricep Pushdowns
2 sets 15
1 set 10
1 set 5

Skulls(if your elbows can take it) or Reversed push ups
1 set 15
1 set 10
1 set 5

Push ups (I would ditch the flies, rough on rotators) End with this
3 sets of as many as you can do till failure

WEDNESDAY
Back Biceps

hammer strength rows
2 sets 15
1 set 10
1 set 6

DB Rows
3 sets 15

lat pull downs
2 sets 15
1 set 10
1 set 6

shrugs

1 set 15
1 set 10
1 set 5

BB Curls

1 set 15
1 set 10
1 set 5

hammer strength bi preacher
1 set 15
1 set 10
1 set 5

hammer curls
1 set 10
1 set 6-8
1 set 3-5

FRIDAY
Legs

Squats (if you are worried about the weight on your back, do it with DB's in ur hands) Go light High reps to get used to it
3 sets of 15

Leg Press
2 sets 15
1 set 10
1 set 5

Calf Raises
3 sets of 20-25

I put the higher rep ranges and different exercises in her because I feel they will be beneficial for you. You said you wanted to loose weight, with the high rep ranges you will keep your heart rate up, I would only take 1 minute breaks between sets also. Also i would do abs everyday or everyother day, I would do high rep range situps, they work wonders.

[whynot960]

Thanks Steve80!! I will give that work out a try. I need to switch it up anyways.

[godkilla]

no deadlifts and no squats! imo those are the two most important lifts.