rldade83

Hey all, I've recently started back training fit and at the moment my main goal is to Cut out the bodyfat whilst hopefully gaining some muscle.

At the moment I follow the following routine:-

Sunday :- Chest and bi's,
Bench press, 15,10,8,8,8.
Flies, 10, 10, 10.
Cross overs, 10, 10, 10.
Bodyweight Dips, 3 sets till failure.
Tricep Curls, 15, 10, 10 plus 1 superset.
Hammer curls, 10, 10, 10.
Standing ez bar curls 10, 10, to failiure.

Monday ;- Legs,
Squat, 15, 10, 8, 8, 8.
Machine leg curls 10, 10, 10
Lunges, 10,10,10.
Calf raises, 10, 10, 10.

Tuesday:- Footie training (cardio)

Wednesday:- Back and Tri's
Deadlift 15, 10, 8, 8, 8.
Lat pulldown (wide gripped to chest, not behind back)
10, 10, 10.
Seated rows, 10, 10, 10.
Tricep pull downs 10, 10, 10.
1 hand dumbell raises behind head 10, 10, 10.
Pull overs with dumbell, 10, 10, 10.
Tricep dips 3 sets to failiure.

Thursday:- Cardio

Friday:- Shoulders and abs
Dumbell press, 10, 10, 10, 10,10.
Dumbell flies lying on stomach for delts, 10, 10, 10.
Barbell shrugs, 10, 10, 10, 10, 10.
Lateral raises, 10, 10, 10.
Ab machine 3 sets till failure.
Crunches with alternate twists for obliques 3 till failiure.

Saturday:- Footie Match (cardio)

Diet

8:30 Weetabix with low fat milk, protein shake with water.
11:30 Meat sandwich and brown low fat butter (Chicken, ham, beef)
3:00 Carbohydrate drink and workout.
4:30 After workout Protein Shake with water.
5:30 Main meal usually Pasta, Rice with chicken.
8:30 Some fruit, usually Banana.
10:30 Protein shake before bed with low fat milk.

Supplements

USN/Sci MX pure protein 3 shakes a day.
Nutrisport 1000mg caps 2 a day.
Milk thistle 2 a day.
Multi vitamin Animal Pak 1 a day.
Cod liver oil, 1 a day.
Amino acids tabs 6 a day.
Flaxseed caps 4 a day.

Sorry for such a long post just thought it'd be easier to show exactly what im doing and hopefully you more experienced guys will be able to give me some ideas on improving my routine.

Thanks in advance, Richard.

rldade83

Anyone?

Pagie

It looks to me like you could be overtraining your doing a hell of a lot of sets and reps, I tend to do about 9-12 sets in total for each body parts and go to failure on each thing I do, for example:

Bench Pres - Warm up 50 of my max around 15 reps, 2nd set 80% of my max between 8 and 12 reps, 3rd set 100% to failure usually about 5 to 6 reps.

Seems to be working well for me.