Workout Lookover Please!!

[peachyboy]

HI guys, hope everyone is well Could you please give my workout a lookover below, looking to reduce my bodyfat (16.3% at the moment) and build lean muscle, however my pecs have no shape to them what so ever so I really want to focus on shaping my pecs as a main focus of my workout..

Monday - Chest/Biceps
c1) Incline Dumb Bell Flyes - 1 set of 12, 1 set of 10, 1 set of 8
c2) Inclinde Barbell Chest Press - 1 set of 12, 1 set of 10, 1 set of 8
c3) Declined Push-Ups - 2 sets of 15
c4) Cable Cross-Overs - 4 sets of 10
c5) Flat Bench Dumb Bell Flyes - 1 set of 12, 1 set of 10, 1 set of 8
c6) Wide Grip Barbell Bench Press - 1 set of 12, 1 set of 10, 1 set of 8
b1) Barbell Curls - 2 sets of 10, 1 set of 8
b2) Incline Dumb Bell Curls - 3 sets of 10 (Usually fail at around 6-8 on 3rd)
b3) Cable rope hammer curls - 3 sets of 8
b4) Barbell Curls with Wide-Grip - 3 sets of 6
10 lengths in the swimming pool

Tuesday - Cardio/Forearms(All 3 sets of 8)/Abs
15 minutes running on the treadmil
45 minutes swimming (breast-stroke)
f1) Dumbbell Wrist Flippers
f2) Reverse Barbell Curls
f3) Standing Plate Fingertip Raises
f4) Standing Dumbbell Reverse Curls
Left my Abs workout in the car in my bag so I'll post this tomorrow!

Wednesday - Back/Triceps
b1) Reverse Grip Pulldowns - 1 set of 12, 1 set of 10, 1 set of 8
b2) V Bar Pulldowns - 1 set of 12, 1 set of 10, 1 set of 8
b3) Barbell Rows - 3 sets of 10
b4) Single Arm Dumbbell Rows - 3 sets of 10 on each side
t1) Bench Dips - 3 sets of 10
t2) Rope Pushdowns - 3 sets of 10
t3) Straight Bar Pushdowns - 3 sets of 10
t4) Reverse Grip Pushdowns - 3 sets of 10
10 lengths in the swimming pool

Thursday - Squash


Friday - Shoulders/Traps
s1) One Arm Front Cable Raises - 3 sets of 10
s2) Front Barbell Deltoid Raises - 3 sets of 10
s3) Two Arm Front Deltoid Dumbbell Raises - 3 sets of 10
s4) Standing Deltoid Military Presses - 3 sets of 10
s5) Standing Barbell Deltoid Presses Behind Head - 3 sets of 10
t1) Barbell Shrugs - 3 sets of 10
t2) Dumb Bell Shrugs - 3 sets of 10
10 lengths in the swimming pool

Sat/Sun is Cardio days for me, mainly swimming.


Appreciate all constructive posts guys, i hope you can help Please feel free to totally change my routine or reps or just hound on me for a crappy routine haha Its one I just got off shapefit.com picking a few exercises per muscle group...


THANKS!!

Peachy Boy!

[sonnygll]

I would say the reason for your chest, is 1 the direct shoulder work Friday, and then doing chest Monday. Problem 2 is too much focus on flys and cable crossovers and such. Stick with dumbbell and barbell bench. flat or decline and incline. Going heavy on chest to bring it up, try all 4. Say maybe decline barbell, flat dumbbell, incline dumbbell and incline barbell, 3 sets of each. 12, 10, 8, moving up in weight.

Your shoulder work is weighted entirely to front delts. That is going to cause posture problems in the long run. Less of that and more rear delt would be good. Throw in something for lateral delts, they seem to be mostly overlooked and they really do the most for the shape and size of the shoulders.

Another problem, is no legs. Nothing looks funnier then a big guy with chicken legs. Also the leg work is the best for getting lean.

The best way to get big mirror muscles, is to get big EVERYWHERE.

If you want to do straight sets, I'd really do the split more like this.

chest, Military press, p-bar dips

back, rear delt row, barbell curls, dumbbell hammer curls (aka biceps and forearms)

Do shrugs and lateral raises on either one of these days. Whichever works for you.

squats, calf press, MAYBE another quad exercise. But really you should be doing MANY sets of squats. Calves also need a lot of sets. This will be a short day. But the squats will wear you out.

romanian deadlift, something for inner thighs (wide stance squat or deadlift variation), a little ab work. But make it heavy weighted stuff, not all that swiss ball stuff and endless sets of crunches and twisting and contortions. Real ab work while holding a heavy plate. You won't need much.


When you bench, bring the weight all the way down. The chest is worked at the bottom. When you squat, go to parallel or lower. No jerking the bar during curls. etc. etc.

[peachyboy]

hi mate, thanks for replying, appreciate it Could you possibly re-jig my workout to incorporate what you think would be best to gain lean muscle? I really want to avoid getting big.. just lean and that solid looking? Also reduce my bodyfat from 16% down to 10-12%.. as i said that workout is only something I got off of shapefit.com so i don't expect it to work wonders but from someone like yourself or someone else that has been in this situation or knows someone in my situation knows what works.. appreciate all the help !

[sonnygll]

Well just getting solid vs getting big is simply a matter of duration. When you get the look you want go to a maintenance plan. Getting big takes years.

how about this
go a little short of failure with 2 minutes rest
day 1
dumbbell bench 3 sets
decline barbell bench 3 sets
incline dumbbell bench 3 sets
incline barbell bench 3 sets
military press 3 sets
lateral raises 4 sets (12 10 8 6)
p-bar dips (weighted if needed) 3 sets

day 2
bent over barbell row 3 sets
Yates row (like bent over but underhand) 3 sets
wide grip pulldowns 3 sets
narrow grip underhand pulldowns 3 sets
barbell or dumbbell shrugs 3 sets
barbell curls 3 sets
dumbbell hammer curls 3 sets

day 3
squats 7 sets (12 10 8 6 6 5 4) you will probably want to home at this point, but keep going
barbell hack squats 3 sets
calf press or standing calf raise 10 sets (4x12, 4x8-10, 2x5-6)
So you can rest longer, try alternating squats with calves. You should go a good 3 minutes between squat sets

day 4
Romanian deadlift 7 sets (10 8 6 6 5 4 3)
straight leg goodmorning 3 sets (be careful, load it light for starters)
sumo deadlift with 25lbs plates 3 sets
weighted situps on decline bench 3 sets (that means holding a weight plate) The usual reps too 12 10 8