My New Workout

[mr newbreed]

IF you have been training for a couple of years and class yourself as knowing a fair bit on routines,please give your comments on my routines.point out anything that you would add or leave out.i always train to fail leaving 3-4 mins between each exercise group,i start with 3 warm up sets at 1-tenth,2-tenth then half the weight followed by my heavyist set working back lighter

DAY 1,CHEST-BICEPS
bench press 3 sets-6-8 reps
incline press 2 sets-6-8 reps
dips with weight 2 sets 8-10 reps
barbell curls 2 sets 6-10 reps
dumbell curls 2 sets 6-10 reps
1 hour cardio

DAY 2, 1 HOUR CARDIO

DAY 3, THIGHS
squats 3 sets 6-10 reps
leg press 2 sets 8-10 reps
leg curls 2 sets 8-10 reps
1 hour cardio

DAY 4, 1 HOUR CARDIO

DAY 5, SHOULDERS,TRICEPS
press behind neck 3 sets 6-8 reps
upright row 2 sets 8-10 reps
side laterals 2 sets 8-10 reps
lying tricep press 3 sets 6-10 reps
tricep pulley pushdown 2 sets 8-10 reps
1 hour cardio

DAY 6, 1 HOUR CARDIO

DAY 7, BACK CALVES
chins with weight 2 sets 6-8 reps
lat pull to neck 3 sets 8-10 reps
barbell bent over row 2 sets 8-10 reps
seated cable row 3 sets 8-10 reps
standing calf raise 3 sets 8-10 reps
seated calf raise 2 sets 8-10 reps
1 hour cardio

IM coming off a year out with a damaged back and been following this routine now for 2 months and lost 15 pound in body fat and gained prominent muscle definition back

[Godson]

it's seems like in your workouts your doing low reps 6-8 in some, but that's what i do and i work out to gain muscle mass...

if your working out to lose weight, i would assume that you would want high reps...such as 12-15 ...with lower weight

high weight low reps ( 6-8) = muscle mass, bulking up
Low weight high reps ( 12-15) = lean muscle, losing weight

it's all about supersetting, with under a minutes rest between sets with low weight, keeping your heart rate high and breaking that sweat..

all i would say basically is 12-15 reps , some people dont like to do that because they have to do light weight, but hey your in the gym for yourself

so i'm not sure what your trying to achieve ?? whats your stats anyways ?

[mr newbreed]

it's seems like in your workouts your doing low reps 6-8 in some, but that's what i do and i work out to gain muscle mass...

if your working out to lose weight, i would assume that you would want high reps...such as 12-15 ...with lower weight

high weight low reps ( 6-8) = muscle mass, bulking up
Low weight high reps ( 12-15) = lean muscle, losing weight

it's all about supersetting, with under a minutes rest between sets with low weight, keeping your heart rate high and breaking that sweat..

all i would set basically is 12-15 reps , some people dont like to do that because they have to do light weight, but hey your in the gym for yourself

the cardio is dropping the bf for me and as im doing the lower reps/high weight and muscle maintenance/mass burns more calories even in a rested state-ive found it works better than low weight/high reps but as you said,were all in the gym for ourselves so whatever works

[Godson]

do you take any supplements ?

[mr newbreed]

yes i take a few,creatine,protein,taurine..various multi-vits...il be starting a cycle in a few months-im giving myself some time to get back into training.

[Stabone]

Not bad. I would vary your reps instead of just always doing 6-8 reps. Listen to your body. Some days it feels like doing more, some days less. Have a goal in mind of the reps you want to hit but don't force it.
Also, you aren't doing a ton of heavy compound movements so I would at least make sure your intensity is through the roof.

[mr newbreed]

Not bad. I would vary your reps instead of just always doing 6-8 reps. Listen to your body. Some days it feels like doing more, some days less. Have a goal in mind of the reps you want to hit but don't force it.
Also, you aren't doing a ton of heavy compound movements so I would at least make sure your intensity is through the roof.

what compounds do you recommend

[Stabone]

Sorry, let me explain myself a bit further. I didn't mean you lack compound movements, you have some good compound presses. What I meant was that your sets are quite low on those compound movements so I would make sure intensity is up. If you are only gonna do 2 sets of an exercise, they better be 2 good sets.