My workout.. What do you think?

[Gra]

Hi. I just got back into weight training and this is how my workout looks like now. Tell me what you think. Anything you would change?


Back and biceps

Deadlift 3x8
Barbellrow 3x6-8
Lat. pulldown 3x8/maks
Shrugs3x10
Bent over db raises 3x10-12
Ez curl 3x10-12
DBlcurl 3x10-12

Cardio

Chest, Shoulder, Tri


Benchpress 3x6-8
Incline DB press 3x8
Sitting DB press 3x6-8
Lateral raises 3x10-12
Narrow grip benchpress 3x10-12
Pushdown 2x10-12

Cardio

Legs

Extension 3x10-15
SLDL 3x6-8
Squats 3x6-8

Cardio 20-30min

[RoadToRecovery]

Your reps and weight should represent your goals

1-2reps 3-5 sets Power
3-6reps 2-6 sets for maximal strength @ 85% of 1RM
6-12 reps 3-6 sets Reps for hypertrophy @65%-75% (I recommend at least 10)
12-15Reps 2-3 sets for Endurance

[RoadToRecovery]

Also - Make sure you diet reflects that workout

[Gra]

Right now the goal is to loose some fat. And the diet is good(when I stay with it). But What about the musclegroups I train together, is that good?

[RoadToRecovery]

The grouping is fine. However I would add alittle more to leg day

[Gra]

Okei. Thanks. Maybee I`ll add lunges after squats. Also is this good for ass building? My legs looks like they`re attached to my back.

[RoadToRecovery]

Haha. Yes. Any movement that requires the hamstrings will work the glutes.

[oldschoolfitness]

you may want to throw in some calve raises and maybe some isolation exercises or chest one should be plenty for about 2-3 sets (i like db flys with a slight incline) good luck man.

[Gra]

My shoulder is not very happy with flyes so I have to stay away from them. Might throw in some donkeyraises for the calves when I have someone to work out with. There`s no calf raisemachine there...

[oldschoolfitness]

1 leg db calf raises are great also or a bb squat station for raises. sometimes those flys hurt my shoulders also. cable flys are another option good luck

[jc95605]

Your reps and weight should represent your goals

1-2reps 3-5 sets Power
3-6reps 2-6 sets for maximal strength @ 85% of 1RM
6-12 reps 3-6 sets Reps for hypertrophy @65%-75% (I recommend at least 10)
12-15Reps 2-3 sets for Endurance

Nice post. Good layout to follow