Weekly Workout

[danny_nufc]

Hey. I'm hoping one of the knowledgable guys on here can take a look at my workout routine and tell me if I'm going wrong anywhere.

24 years old.
5'9".
180 pounds.
Around 12% body fat.

Goals are to cut up and build lean muscle. Just out of the army and all my previous training has been boxing training whilst in there. I have a large frame and good muscle already. I don't want to get much bigger than I already am. Im fairly lean already and want to get pure "ripped" as some people would say. I think my diet is spot on, but I'll post that in the diet section soon.

Monday - CHEST

Incline Bench Press. 4 sets. 8-10 reps.
Flat Bench Press. 4 sets. 8-10 reps.
DB Flys. 4 sets. 8-10 reps.

Tuesday - BACK

Close Grip V-Bar Pulldown. 4 sets. 8-10 reps.
1 Arm DB Rows. 4 sets. 8-10 reps.
Reverse Grip Lat Pulldown (Close Grip). 4 sets. 8-10 reps.

Wednesday - LEGS

Leg Press. 3 sets. 8-10 reps.
Squats. 3 sets. 8-10 reps.
Hamstring Curls. 3 sets. 8-10 reps.
Leg Extensions. 3 sets. 8-10 reps.

Thursday - SHOULDERS

Behind the Neck Military Press. 3 sets. 8-10 reps.
Side Lateral Raises. 3 sets. 8-10 reps.
Upright Rows. 3 sets. 8-10 reps.

Friday - ARMS

Close Grip Bench Press. 3 sets. 8-10 reps. (I superset this with tricep dips)
Pulldowns. 3 sets. 8-10 reps.
Tri Extensions. 3 sets. 8-10 reps.
Standing Bar Curls. 3 sets. 8-10 reps.
Hammer Curls. 3 sets. 8-10 reps.
1 Arm DB Preacher Curls. 3 sets. 8-10 reps.


I do 30 minutes cardio after every days workout and Abs twice a week.
I would like to ask inparticular about DB flys... I was advised by a really ripped bodybuilder in the gym to change from DB flys to te fly machine?? I cant remember his reasoning behind it but what do you guys think??

Thankyou

[danny_nufc]

P.S. i've got clen but haven't started using it yet. Should I get right on it?

[energizer bunny]

i like it except id change back and chest day around...i dont like working my back and legs in a row.......i see no reason not to do flys...maybe mix it up between them both....and hold off on the clen to see how you respond to training and diet first......

[energizer bunny]

i see no deadlifts......id definately have them in there..........

[danny_nufc]

deadlifts for back?? ive never done deadlifts. should I replace an exercise or add them on top??

[energizer bunny]

well i do them on back day but there was a thread recently...and some people did them on legs...but id do back day............id add them to what you have allready........def get some instruction from a gym instructor or somebody who knows the score.....and take it easy at first (light weight) till you get the form bang on.......i love deads..my favourite exercise.........

[danny_nufc]

thanks man, ill give that a go

[energizer bunny]

no problem.........im sure others will chime in with their opinions.......

[TRYER]

Same as bunny my fav exercise is deadlifts too!!
I do at least 4 exercises for each body part around 16 to 20 sets altogether as i only do each part once a week so need to make sure i hit it hard

[Voland]

NO biceps?

[energizer bunny]

well spoted Voland......

[danny_nufc]

thanks for noticing that... god knows why I forgot to add them when I typed it out. Ive edited my post to show what I do haha

stoopid me :-)

[TRYER]

no biceps?

he does biceps on fridays

[TRYER]

he does biceps on fridays

sorry just realised he has edited it.

[danny_nufc]

anybody else any opinions??

Also is 30mins cardio after my workouts enough?? or should I add 30-45mins early morning?? And should I be doing cardio Saturday and Sunday as well??

[energizer bunny]

that depends on you.......how quick you want your goals etc....i like doing cardio a.m 45 mins 4 days a week and 30 mins after weights 5 days a week.....and then add sats and sundays as i feel.......but ive given myself till next may/june for my goal......

[energizer bunny]

on a side note.....what part of the army were you in?

[danny_nufc]

I was a Paratrooper... British Army.

I want to reach my goals sooner, rather than later so I think I will also add 45mins cardio in the morning... lol I best get researching all that empty stomach jargon

[energizer bunny]

http://forums.steroid.com/showthread.php?t=380883

here mate take a look at this....this will help you sort out the jargon LOL.......ive got two brothers in the Army RLC....

i take it your from Newcastle??

[danny_nufc]

cheers pal and im from Middlesbrough up near Newcastle. RLC is a good Corps to get a trade. Where you from like??

[energizer bunny]

Im from Durham.....wey 20 mins drive and 20 mins drive from newcastle.......but in the county of durham..