Please critique my workout

[Duradrum]

Evening all. I'm starting my gym training after 2 years away and a large amount of muscle lost and fat gained! Currently losing weight with lots of cardio - but I'm cutting down on the cardio and am going to start weights with a calorie defecit to cut down some excess fat and try to retain as much lean muscle as possible with the following routine. My diet is clean as a whistle now (appox 1900 cals, 40 protein 40% carbs 20% fat). Off days will combile of 1 rest day with 2 days light cardio (bike)..

Currently 205lbs - 6'3", no idea BF%. Any tips?

Sunday Legs & Calves

Squats – 2 sets 6 reps max
Leg Curls - 2 sets 6 reps max
Leg Press - 3 sets 6 reps max
Calf raises - 2 sets 6 reps max

Monday Chest & Abs

Dumbell Press – 2 sets 6 reps max
Incline barbell press - 3 sets 6 reps max
Decline barbell press - 3 sets 6 reps max
Ab Crunches - 4 sets 10 reps max

Thursday Shoulders & Back

Bent over rows – 2 sets 6 reps max
Lat pull down - 2 sets 6 reps max
Seated cable rows - 2 sets 6 reps max
Dead lifts - 2 sets 6 reps max
Barbell shrugs - 2 sets 6 reps

Friday – Biceps & Triceps

Cable pull downs - 2 sets 6 reps
Tricep extensions - 2 sets 6 reps
Overhead tricep ext - 2 sets 6 reps
Barbell curl - 2 sets 6 reps
Hammer curl - 2 sets 6 reps
Curled bar curl - 2 sets 6 reps

 

[ExRayTed]

Looks fairly good but I have a couple of concerns..

If you haven't been lifting for 2 years I'd be looking at a workout based on purely compound lifts for a few weeks..keep it simple with squats,deadlifts,flat bench,barbell rows,military press,assisted chins or pulldowns.Add in some cardio/ab work on your off days.These type of movements will give you all the arm work you'll need for now.

After around 6-8 weeks then I'd start specialising a little more.It is so important to make sure you're getting adequate rest and with all the arm work at the end of the week I'm not sure you will be at first.

Also I'd drop the leg curls and go with straight leg deadlifts

 

[Ed]

Sunday Legs & Calves

Squats – 2 sets 6 reps max
Leg Curls - 2 sets 6 reps max
Leg Press - 3 sets 6 reps max
Calf raises - 2 sets 6 reps max
Go deep and heavy on the squats and you won't be fit enough to curl and press.

Monday Chest & Abs

Dumbell Press – 2 sets 6 reps max
Incline barbell press - 3 sets 6 reps max
Decline barbell press - 3 sets 6 reps max
Ab Crunches - 4 sets 10 reps max
Do some dips [link].

Thursday Shoulders & Back

Bent over rows – 2 sets 6 reps max
Lat pull down - 2 sets 6 reps max
Seated cable rows - 2 sets 6 reps max
Dead lifts - 2 sets 6 reps max
Barbell shrugs - 2 sets 6 reps
Don't pull down, pull up [link]. It's easier to keep form and works the lats much harder. Also, no shoulder/military press?

Friday – Biceps & Triceps

Cable pull downs - 2 sets 6 reps
Tricep extensions - 2 sets 6 reps
Overhead tricep ext - 2 sets 6 reps
Barbell curl - 2 sets 6 reps
Hammer curl - 2 sets 6 reps
Curled bar curl - 2 sets 6 reps
Again, dips [link] are great here. What about close grip bench too [link]? As for curling, I don't bother but there's no harm in it. Your tricep routine will take forever to work them. Triceps are big and powerful muscles and need a lot of weight, something extensions and overheads won't give you.

You're the same height as me but I'm currently at 230lbs so from experience if you haven't trained for a while the dipping might need assisting at your weight.

Good to see more lifters in the forums.

 

[NitrogenY3K]

As said just keep your routine based around the big compound movements and add in 1 or 2 supporting exercises for the big bodyparts and then in a couple of months you can start adding in other exercise that are more specific.
What I have found though, take peoples advice when it is given but at the end of the day you know what works best for you not other people. So find a routine that hits your body hard and then find the ideal sets and reps that suit you best.
Ive just found out what rep reange is working for me best now (12,10,8) and my routine is pretty much sorted in terms of how hard my body is hit with certain exercises just need to sort out triceps and then my routine will be perfect for me.

So experiment and do the exercises which work best for you.

 

[Duradrum]

You're the same height as me but I'm currently at 230lbs so from experience if you haven't trained for a while the dipping might need assisting at your weight.

Good to see more lifters in the forums.

Ahh, missed the shoulder press. Will definitely add some of those. As for the pull ups, I don't yet have enough strength to pull my whole weight, but noticed the new gym i joined has an assisted pull up machine that has a platform to stand on and uses weights to lighten the pull up. I will give that a go.

Never really tried dips before, not sure why but will try those too. Thanks for the tips.

 

[Duradrum]

As said just keep your routine based around the big compound movements and add in 1 or 2 supporting exercises for the big bodyparts and then in a couple of months you can start adding in other exercise that are more specific.
What I have found though, take peoples advice when it is given but at the end of the day you know what works best for you not other people. So find a routine that hits your body hard and then find the ideal sets and reps that suit you best.
Ive just found out what rep reange is working for me best now (12,10,8) and my routine is pretty much sorted in terms of how hard my body is hit with certain exercises just need to sort out triceps and then my routine will be perfect for me.

So experiment and do the exercises which work best for you.

Cheers.

 

[Morba]

there are benefits to both squats and leg press, but as mentioned by doing heavy sets on squats, your likely to burn out and have ineffective leg press and curls.

think about doing one but heavy, then changing it up sometimes.
also, thought about leg extensions + press. a good combination in replacement of heavy squats

abs - need more than 1 exercise imo, crunches / leg raises / oblique crunches, get all 3 areas worked.

something else for the lower back - dorsal raises - i find these very good for lower back. i do mine on the leg curl machine

 

[Duradrum]

Thanks for the input guys, its really appreciated. I've lost 4lb in 7 days and the trainings going really well. Diet is easier than I though - hardest part is preparing my 6 meals, but I've started making most the night before. Currently consuming around 2000 cals a day and about 10 pints of water.

Thinking of changing my workout to 3 days weights 2 days cardio - I feel that 4 days might to too much stress on my system + I dont really want to injure myself!

It was leg day today, damn those squats felt good! Might post some progress pics if I get brave enough!

 

[Clipsey]

Out of curosity how comes you only do 2 sets?
Doesnt seem enough to me (im sure it is but just thought I'd ask)

I usually do 3 or max 4

Dips are awesome + if you can lean forward can really work the chest too

Def get doing the rocky pull ups as mentioned above.

 

[Duradrum]

Out of curosity how comes you only do 2 sets?
Doesnt seem enough to me (im sure it is but just thought I'd ask)

I usually do 3 or max 4

Dips are awesome + if you can lean forward can really work the chest too

Def get doing the rocky pull ups as mentioned above.

Hi dude, was getting my workout from HERE.

ps I did squats on Weds. I can still feel the muscles recovering. Off to the gym in 45 mins for a cardio sesh.