critique my routine

spirit

spirit

spirit

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Hey guys, this has worked really well for me so far am wondering whether i should change anything.. im trying to just lean down at the moment (am at approximately 12% bf now and trying to get around 8-10%)

Monday
behind neck shoulder press 7 reps (3x45kg 1x40kg)
upright row 7 reps (3x42kg 1x40kg)
incline dumbell press 7 reps (2x40kg 2x36kg)
bench press 7 reps (2x60kg 55kg 50kg)
incline crunches 4x12reps (whilst holding 18kg)

tuesday

Close Grip Lat Pulldown 7 reps (4x 60kg)
Close Grip Seated Pulley Row 7 reps (something like 44kg)
Seated Calf Raise (cant remember)
Reverse Wrist Curl (using 8kg dumbell)

evening: HIIT 10min warmup, 20min of 30spring 1min run

Wednesday

Squats 7 reps (5x 70kg)
Leg Press 7 reps (5x100kg)
Leg Curl 7 reps (5x45-55kg)

Thursday

Close Grip Bench Press 7reps (4x60kg)
Tricep Dip 8reps (my weight 67kg)
Dumbbell Shrug 7 reps (25kg each arm)
Standing Calf Raise 7 reps (about 50 i think)

evening: cardio 30 mins usually on the stepper or rowing

Friday

Pull Ups 7 reps (3xmy body weight 67kg, 1x with 5kg assistance)
E-Z Bar Curl 7 reps (20kg + the weight of ez bar either 15 or 20 not sure)
Hammer Curl 7 reps (10kg dumbell each arm)
incline Crunches 4x12reps (whilst holding 18kg)

saturday

cardio 30-40mins plain running

in terms of diet, i currently eat around 6meals a day
typically something like (only lunch and dinner change)

training - protein shake + banana
breakfast - cereal + raisins + yohurt
snack - 3xsmall oatcakes + 1 slice cheese
lunch - oven cooked mushroom burger + salad
snack - protein shake
dinner - big salad

aiming around 1,500 cals a day, am 5ft11 and 67kg
 
well you say its working for you really well so why change things...but...

if you were to change things...then that routine needs some work...if you want to do a 5-day split there are better ones....1 day each for biceps and triceps?

chest / legs / bi+tris / shoulders / back, would be better, and i would put at least 1 rest day in between somewhere. Or you could do a 4 or 3 day split, up to you

without knowing how much muscle you have its hard to comment on your diet, but it does look a bit low on calories

still though if you are getting the results you want then....
 
well, i have been using this routine for around 5months (ive increased weights as it got easier) now and am getting bored so would like to mix it up a bit

i like the 5day split, any good routines on internet that anyone can recommend?

as for muscle, dunno how to tell you that.. i am trying to lean down so thats why im intentionally lowering my cals.. at this stage i really only use weights to ensure that i dont loose to much muscle, am planning on trying to get bigger over winter months...

cheers
 
You don't need to life 5 days a week if your just trying to "lean down", like A2Z said there are probably more suitable 3 or 4 day splits.

7 reps? why not 6 or 8? :p You might wanna increase the reps slightly.

You posted the weights you lift but how do they compare to your 1RM? are you currently lifting to failure with 3x7 or are they relatively easy?

How much weight/BF have you lost with that diet? Are you a vegetarian?
 
i havent done the 1rm for a while so am not too sure, i do lift to failure, once it becomes easy i up the weights. yeap i am vegetarian. i also just enjoy going to the gym to destress before work, which is why i like the 5day splits! as for 7, dunno just like the number i guess :) i've lost around 10kg so far and have also put on muscle too
 
67kg is quite light for someone who is the best part of 6ft, are you looking to achieve your goal of 8% BF by losing more weight? Or maintain ~70kg and increase mucsle mass?

You don't have to lift everytime your at the gym, swapping to a 4 day split and upping the cardio slightly might work.

Mon : Chest/cardio

Tues : Legs

Weds : Cardio

Thurs : Shoulders/back

Fri : Arms/core

Sat : Cardio

Sun : Rest

Lifting to failure 5 days a week, every week puts a lot of strain on the body, you could consider dropping the reps to 6 with current weights so your working just within your limitations.

I wouldn't recommend any drastic changes since your current routine appears to suit your needs.
 
The only things I would say about that are the amount you are eating: 1500 calories is really pretty low. I am cutting on 1800 and I'm a 5'7 male weighing 144lbs (5 days ago). The other thing is adding cardio.

I find that I'm losing fat pretty quickly with my routine:

Mon: Chest/Triceps/Abs + 1 hour cardio on crosstrainer (~850 cals)
Tues: Back/Biceps + 1 hour cardio on crosstrainer (~850 cals)
Wed: Legs/Abs + 1 hour cardio on crosstrainer (~850 cals)
Thurs: Shoulders/sides + 1 hour cardio on crosstrainer (~850 cals)
Fri: 1 hour cardio on crosstrainer (~850 cals)
Sat: rest
Sun: rest

I'm going to step up my cardio next week to ~1000 cals as I am not finding it anywhere near tiring anymore. I'm now at about 11% BF after 3 weeks of going to the gym - down from about 12-13%. Plan to get to 8-10% as well. I think adding more cardio to your routine would help speed up the process.
 
exploitah said:
67kg is quite light for someone who is the best part of 6ft, are you looking to achieve your goal of 8% BF by losing more weight? Or maintain ~70kg and increase mucsle mass?
Click to expand...

i want to really stay static at around 70kg now whilst losing the BF, if that is possible. That is my main worry now, i dont want to drop any more kg... although i will be switching to bulking up over the winter months but still 67 is a bit on the light side i agree. any tips for this?
 
Trying to lose BF and maintain mass/weight is where things get difficult, if you choose to stick a ~70kg you will need to increase your daily intake of calories to prevent further weight loss.

However any progress you see will be minimal, if you can get the balance of calories/exercise right you will be able to gradually increase your muscle mass and probably see small fat loss with your current routine.

This is not a very effective way of training, but if you just wanna look good for the summer before a bulk next autumn then thats your choice.
 
Richard_16v said:
Why do people focus on BF%

Just decide if you want to cut or add mass and let the mirror/tape measure/scales decide if your on track.
Click to expand...

Gotta say that from a personal point of view i totally agree.

No idea what my BF is, don't care, never gonna measure it! but then i train for power not looks :) Beach weights are a mortal sin in the gym i use :P
 
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