How's my Routine?!?

[mbacker79]

First of all i'm 19 yrs old. I am 6'2 220 lbb. about 12% bf. I am trying to lose BF but keep or gain muscle. FEEDBACK WOULD BE GREAT!!!!

MON-(Chest)(Cardio)
(1 warm up for each lift)

Barbell flat bench 3x 8-10 reps
Barbell incline bench 3x 8-10 reps
Barbell decline bench 3x 8-10 reps
push-ups till failure 1x
Run on tread for 15 minutes at 60% Max heart rate

TUE-(Abs)(Cardio)

SUPERSET-stability ball sit-ups w/ leglifts 3x failure
Jackknife sit-ups 3x failure
Run on tread for 15 minutes at 60% Max heart rate

WED-(Back)(Bi's)

Wide-grip Pullups 3x 8-10 reps
Dumbell rows 3x 8-10 reps
Straight arm pulldowns 3x 8-10 reps
Hammer curls 3x 8-10 reps
barbell curls 3x 8-10 reps

THURS-(Same as Tuesday)

FRI-(Shoulders)(Tri's)(Cardio)

SUPERSET-Latteral Raises--Front Raises 3x 8-10 reps
Dumbell presses 3x 8-10 reps
Bent-over lateral raises 3x 8-10 reps
Skull-crushers 3x 8-10 reps
Close-grip bench 3x 8-10 reps
Run on tread 15 minutes 60% max heart rate

SAT-(Legs)(Forearms)(Cardio)

Barbell squats 3x 8-10 reps
Deadlifts 3x 8-10 reps
SUPERSET-Leg Extension--Leg Curls 3x 8-10 reps
SUPERSET-Wrist curls--Reverse wrist curls 3x 8-10 reps
Run on tread 15 minutes 60% max heart rate

SUN-OFF

[Sir Lifts-a-lot]

for back I would throw in some tbar rows or seated low rows. I't looks alright to me aside.

[TR'05]

What kind of deadlifts are you hitting on leg day? In conventional (rather than sumo or straight leg) I would consider moving them to back day.

To be honest I don't think I could even deadlift after an intense session of squats.

[JAYROD]

What kind of deadlifts are you hitting on leg day? In conventional (rather than sumo or straight leg) I would consider moving them to back day.

To be honest I don't think I could even deadlift after an intense session of squats.

i was thinking the same thing about the deadlifts on leg day but maybe he means stiff deads but if you're doing traditional deadlifts i would move them to back day also. i think your routine looks very good and well planned. good luck.

[JAYROD]

one thing i'll throw in there is switch between db's and bb's and use cables some and just change some movements here and there on occasion. i don't know about you but i can't do the exact same thing week after week.

[AddMoreMass]

I like your routine but what about alternating your chest workout with one week of barbell presses and the following week do the same press movements but use dumbbells instead to change the angles you hit your chest and this will encourage more growth.

Good idea to put the deadlifts in first on back day or do bent over barbell rows for about 8-10 reps x 3 sets instead. Alternate them each week as well. No need to do deadlifts on legs day.

Do leg press after squats on leg day, one week do heavy weight 3 sets x 8-10 reps till failure for leg press, the following week do 3 sets x 20 reps but perform the movement super slow, if you have never trained legs this way before it is super high intensity and will make you grow. Do them so slow that each set or 15 reps should take around 2 minutes to complete.

Here is one more thing you could also try Edited

John

Edited