My Routine...Critique Please.

[HereWeGoAgain]

Hey guys, I'm not posting each individual excercise I do because it changes quite often but these are my lifting days and routine. I'm 6'3, 200lbs, about 13% BF looking to maintain weight and just lean out.

I do cardio also but I'm just including my lifting regime. Is this good or do I need to be hitting each muscle group more than once a week other than abs? Should I cut abs back to once or twice a week like I read in another post?

Mon - Shoulders/Traps/Abs

Tues - Biceps

Wednesday - Triceps/Abs

Thurs - Back

Friday - Chest/Abs

Sat- Rest

Sun - Rest


Thanks in advance!

[kaberle_15]

You don't do legs?

[xavier_888888]

calves?

[Lemonada8]

workin out one body part a week hard will actually cause you to gain some weight, and from what u said u wanna lean out... i would recommend this

day 1: chest, back, bi's
day 2: legs, shoulders, tri's
day 3: abs, cardio
day 4: chest, back, bi's - different lifts at different angles (like on day 1, do incline DB, and day 4 bar incline)
day 5: legs, shoulders, tri's
day 6: abs, cardio
day 7: rest
repeat...

[HereWeGoAgain]

No I don't do legs. My legs are pretty lean and muscular already. I know I should be doing them however at this time I'm not.

I will try switching my routine next week to doing each muscle group twice per week. Cardio I do 5x/week so thats already every day except my weekend rest days.

My only concern is I feel by doing several muscle groups each day I'm going to lack getting as good of a workout in each muscle and my workouts are going to be extensive timewise.

[HereWeGoAgain]

Also, I've been losing weight doing the routine I posted above so I'm not sure about your comment on what would cause that regime to make someone gain weight.

I would assume weight loss/gain is determined on diet. Correct?

[Sir Lifts-a-lot]

Okay my critique is that it SUCKS without legs. You need to do your legs. Your body/ muscles will not respond if you don't do your legs.

There are bio-chemicals that are released when you do your legs and they aid in everything from muscle growth to your metabolism.

Take some time and really look at some of the better routines that are burried in this section and maybe then you will realize that you need to work your legs.

[Lemonada8]

how much time are you having to work out?

the one i posted, i do one similar to it and get my stuff done in 1 hour and then i can go... like it seems that the main thing here is you are concerned that you have enough time to do body parts 2x a week...

so what is the time you are having to work out? then i feel that we can help u the best way possible...

[HereWeGoAgain]

I have unlimited time however don't like being locked in the gym for extensive periods of time. I like to spend no more than an hour at the gym each day.

[abbot138]

Do legs, end of story.

[soulstealer]

Do legs, end of story.

X2....

and I bet you dont deadlift either...

[Lemonada8]

u can easily get done in a hour... if u do each body party 2x.... and u do cardio outside of that hour.... you can easily do that...

try a 3 day set, of
day 1: chest, bi's
day 2: LEGS, tri's
day 3: abs, back, shoulders
then repeat, then sunday (day 7) be your day off...

so like for example:
day 1: bench, DB incline, DB fly, curls
day 2: SQUAT, leg extensions, leg curls, tri pulldowns
day 3: abs,Low row, lat pull down, sitting military press,
day 4: decline bench, incline bench,, preacher curls
day 5: front squat(or leg press), calf raises, skull crushers
day 6: abs, bent over row, pull ups, arnold press, shrugs
day 7: rest
repeat...

u can easily get tha tdone in a hour... and that was just a example of lifts to do...
it seems that u are just a casual lifter which only wants to stay in shape and look good, not trying to gain alot of strength... which is completely fine, just need to make some adjusments due to time....
since u change the exercises around, just remember the first part, and this can be done easily in a hour... if you dont take like 5 min between sets and such...

for reps, u can try 4x8-10...

[ottomaddox]

I like a four day split, and I don't go for that regular schedule Monday through Friday stuff. I like to break it up and do workouts on different days each week, that way it doesn't get repetitive.
1. Chest
2. Back/Bi's
Rest Two Days
3. Shoulders/Tri's
4. Legs
I do 30 minutes off cardio after each workout. I split those four workouts over the course of 1 week including weekends. Some weeks I reverse it and start off with legs.
Good luck,
CR
6'3" 225lbs. 15% Training 18years+

[ottomaddox]

Can you say OverTraining, you've got to give the old CNS time to rest too.

so like for example:
day 1: bench, DB incline, DB fly, curls
day 2: SQUAT, leg extensions, leg curls, tri pulldowns
day 3: abs,Low row, lat pull down, sitting military press,
day 4: decline bench, incline bench,, preacher curls
day 5: front squat(or leg press), calf raises, skull crushers
day 6: abs, bent over row, pull ups, arnold press, shrugs
day 7: rest
repeat...

[Lemonada8]

if he has a decent diet, he should be fine
and i was just showing examples, you dont have to do allof them, i was tryin to show the alternative lifts on the 2nd time week u lifted the same part...

[HereWeGoAgain]

My diet is extremely decent and on tact. I'm not looking to be a "bodybuilder" or anything. Just look good and be in shape like you mentioned above.

What is wrong with hitting each muscle group once a week like I've been doing though? Nobody has actually given me any reason why that is bad. I've never heard of that being a problem before.

I'll try changing some things next week and see how it goes.

[BoriPecs]

If you are starting out, I guess its okay to work out 1 body part a day, but after you get that first soreness out of the way you should kick it up a notch to get better results. You did say you have "unlimited" time take advantage of it, and yeah like all the guys here said you have to do legs if not...

[Lemonada8]

you will have much better results if you work each body part 2x a week... because you arent wanting to be a body builder or anything, which that workout i posted isnt much of a body building one anyways... but yeah i think you should see some good results if u do work them out 2x a week...

[soulstealer]

you will have much better results if you work each body part 2x a week... because you arent wanting to be a body builder or anything, which that workout i posted isnt much of a body building one anyways... but yeah i think you should see some good results if u do work them out 2x a week...

How can you even say that... regardless if you want to be a bodybuilder, bodybuilders have found the most super efficient ways to get big/ripped but I guess if you dont want to be big or ripped then your right dont train like a bodybuilder...

[AcePowerZ]

I think you should still get the legs into your routine.

[Ajc330]

you will have much better results if you work each body part 2x a week... because you arent wanting to be a body builder or anything, which that workout i posted isnt much of a body building one anyways... but yeah i think you should see some good results if u do work them out 2x a week...

the workout i saw that you posted was terrible man, how canyou tell this man to do a workout like that, and there is no SECRET way to getting huge, it is whatever works for you, and if anything it's mainly diet, but you can be like the other 80% of the world and stick your ass for results and eat shitty!

[Lemonada8]

dude, did u even read all of the posts? or did u just feel like reading 1 or 2 then posting?

wow... first the guy said he didnt want to be a body builder, just wanted to workout and look lean.... so there u go, and second the workout i posted was showing working out 2x a week, and what lifts are supplimentary to each other, adn then third, how can you say a workout is terrible? when YOU SAID "it is whatever works for you" direct quote... and thanks for the flame of stick your ass and eat shitty, you DONT EVEN KNOW ME DONT MAKE DAMN ASSUMPTIONS...

[MFT81]

Heres a great split!

Day 1. Back/Hams/Calves

Day 2. Off/Cardio

Day 3. Shoulders/Bis-Forearms/Core

Day 4. Off/Cardio

Day 5. Calves/Hams/Quads (in that order)

Day 6. Chest/Tris/Core

Day 7 Off/Cardio