Workout Plan - how does it look?

[Dimebag1982]

I'm looking to put on some lean muscle, but also want to drop a bit of body fat. I'm getting my diet sorted out in another part of this forum, but how does my workout plan for the week look?

I usually do about 3 working sets of each strength exercise on weights days.

My workouts:

Monday - weights
Shoulder raises
Triceps pushdowns
Incline bench press
Shrugs

Tuesday - cardio
Run home from work - total is 9km but I've been building it up a little at a time. At the moment I'm doing about 4km.

Wednesday - weights
Upright rows
Reverse flys
Bicep curls
Lateral pull downs

Thursday - cardio
Run home from work - same as Tuesday

Friday - weights
Squats
Leg extensions
Leg curls
Calf raises

Weekends - light cardio
Swimming/surfing/walking/something

[OzBoi]

I'm looking to put on some lean muscle, but also want to drop a bit of body fat. I'm getting my diet sorted out in another part of this forum, but how does my workout plan for the week look?

I usually do about 3 working sets of each strength exercise on weights days.

My workouts:

Monday - weights
Shoulder raises
Triceps pushdowns
Incline bench press
Shrugs

Tuesday - cardio
Run home from work - total is 9km but I've been building it up a little at a time. At the moment I'm doing about 4km.

Wednesday - weights
Upright rows
Reverse flys
Bicep curls
Lateral pull downs

Thursday - cardio
Run home from work - same as Tuesday

Friday - weights
Squats
Leg extensions
Leg curls
Calf raises

Weekends - light cardio
Swimming/surfing/walking/something

Personally, I think you need to rethink you're resistance training. You haven't provided and sets or reps or anything to critique, you need to rethink the order of your exercises, and for my liking the volume is too low. If you're going to be training 3 days per week I would try more of a whole body approach.

Mon:
Squat
Bench
Pull ups
Power clean
Dips
Dumbbell curl

Wed:
Walking BB lunge
Incline bench
Bent BB row
Upright BB row
French press
Olympic curl

Fri:
Leg press
Decline bench
Deadlift
Military press
Press downs
Reverse curl

Or something to that effect.

In terms of cardio I much prefer short intense sessions rather than steady state as jogging home would be... But everyone has their own preference on this

[Dimebag1982]

I do about 3 sets of each exercise - reps are usually to 10 but for some exercieses I might only get 6-10 out.

With that kind of full body workout 3 times a week, won't CNS tiredness become an issue?

[OzBoi]

I do about 3 sets of each exercise - reps are usually to 10 but for some exercieses I might only get 6-10 out.

With that kind of full body workout 3 times a week, won't CNS tiredness become an issue?

No mate not as long as you have your diet sorted and get enough sleep. The volume for each body part is low allowing you to train it multiple times a week, not to mention the hormonal response from whole body workouts are generally greater than a body part split would provide

[Dimebag1982]

Alright I've started training based on your plan - 3 working sets of each exercise. Man I was so bad at power cleans - really need to practise them for a while before I start bring the weight up!

[ahrrr1]

sound ans ozBoi...not that me likeing it makes any differance , im just glad that im not the only one who thinks whole body w/outs have a place.

[Dimebag1982]

Going on to day 2 of full body tomorrow, my legs are still aching from squats and my upper body is sore in parts too. Is it sound to continue to hit these areas again while they still ache from the previous workout?

[Dimebag1982]

Anybody?