Can someone have a quick look at my routine.

[wassap]

Its that annoying time of year when all us newbs annoy all you pro's.

Anyway Im looking to lose weight (2 stones), but this time round, (ive done it before but only kept it off for a year or 2 tops), I wanna do it properly.

I think Ive gleaned enough information from the stickies, to give me a good start, my dietary intake will be clipped at 1800kals, and hopefully consist of complex carbs during the day, and more protein based stuff during the evening, and fruit as snacks.

Workout 1 (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8
DB flyes

4 mile run

Workout 2 (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
2 mile interval run

Workout 3 (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)
4 mile run

Work out 4 - pure cardio 6-7 mile run for now.

For the next 3 weeks the weight will be light to make sure my form is good - honest - Im already feeling pain cos of poxy 20kg squats Anhow, hows the plan look? does that look about right?

 

[FeFiDoh]

Looks alright to me! Decent exercises not over doing it and std rep ranges so cant go wrong.

You going to be doing the running after the training session? I belive its more beneficial to try and do it on an empty stomach like first thing in the morning. If you cant its no biggie good luck with all that running I cant stand cardio

 

[wassap]

Running will be done either in my Lunch hour, or before the weights sessions.

I was thinking of dropping the weights a tad and upping the reps to 15 and sets to 4 or 5, just to keep the intensity up during a workout, as I said Ive got excess fat to lose, theres no point bulking until thats gone.

 

[Pigeon_Killer]

I'd move your chest day to workout 2 to give your body more time to recover between leg and back workouts, I'd also do exercises in order of how much you lift so:

Flat Bench Press
Incline Dumbbell Bench
Close Grip Bench Press
Seated Dumbbell Military Press
Skull Crushers
DB flyes
Lateral Dumbbell Raises

Might be a good idea to do your military press before you CGBP because they'll kill your triceps which in turn will kill your military press. Probably don't need your skull crushers because your triceps will be ****ed after the first four exercises.

Finally, I'd add an extra leg workout. Your squats will cover everything but have an exercise specifically for your hamstrings and another for your quads to help development.

 

[wassap]

Cheers for that, I was thinking of dumping the CGBP for now, as it seemed I had enough chest work there, but If they will do the Tri's then I'll keep them and dump the skull crushers instead and add them in when I change things around in 6 weeks.

Any suggestions for the legs then?

 

[Pigeon_Killer]

Both the CGBP and skull crushers will hit your triceps hard so one or the other is preferable.

FYI, my chest workout is usually:

Flat Barbell Bench
Incline Dumbell Bench
Seated Dumbbell Shoulder Press
Dips or CGBP

For legs I normally do:

Squats
SLDL or Leg Curls
Lunges, Leg Press or Front Squats
Calf Raises

I don't know how much experience you've got but when you're a beginner less is more. Stick to the compounds and choose a couple of assistance exercises and leave it at that.

Once you've to built up some knowledge of lifting and learnt the form for each exercise start choosing exercises based on your goals and/or what muscles you want to improve/shape.

 

[wassap]

Im definately a beginner when it comes to free weights (less than 4 months experience), which is why im sticking to mainly compounds, Ive only ever done machine weights before.

Thanks for the tips dude, it gives me a good start.