mdoyle

I am about to embark on a sust only cycle (first one for about 6 yrs), i'm sorting out my diet and this will be strict.

My current routine is sporadic to say the least and i've fallen into the 'whatever i feel like on the day' trap! but do train hard.
However i am now wanting to sort this out too and have decided to go 'back to basics', please look at my planned routine and give any suggestions.

I would like quality muscle and im trying to get my fat down (see my BF %:rolleye11 ) This is purely down to my diet!

I have also been doing low impact cardio for 30 mins after each training session but to be honest i'd drop the cardio completley if i could???

I can only train 3 times a week, and tend to spend around 1 hour on the weights.

stats are -

age 32
Height 5' 11"
weight 190lb (86Kg)
bf 24%

training for around 12yrs with some breaks in between.

most of the exercises i do/plan to do have all different names for the same thing, so i have been on the exrx.net website and will name them as they do on there.

so here we go -

MONDAY (chest & back)

• Bench Press 4x8
• Incline dumbell bench press 4x8
• chest dips 4x8
• rear pulldown 4x8
• dumbell bent over row 4x8

WEDNESDAY (Legs & Abs)

• Barbell squats 4x8
• Seated leg press 4x8
• Barbell straight leg dead lift 4x8
• Seated Calf press 4x10
• Incline sit ups 4x20 (with no weight)
• Incline twisted sit ups 4x20 (with no weight)

FRIDAY (Shoulders & Arms)

• Shoulder Press 4x8
• Barbell upright row 4x8
• Dumbell rear delt row 4x8
• Cable pushdowns 4x8
• Standing Dumbell curls 4x8

Any comments welcome, and i will keep the board posted of results, i have all my stats logged and plan on taking pics of my progress.

Cheers for now

MD

samurai69

Personally i think 4 sets of 8 will be a little too much and would probably go for a 3 x 8 using a weight that would only allow 7 reps on the last set

on chest back day i would do 2 exercises for chest and 2 for back (i would prefer pullups as to pulldowns)

same thing on shoulder day cut the upright row (probably) and aim for a more compound tricep exercise (skullcrushers or CG bench press)

leg day i would alternate between squats and then next time leg presses

see how that goes, and keep the intensity high

mdoyle

thanks for your input.

so your saying the chest/back day would look more like this? -

MONDAY (chest & back)

• Bench Press 3x8
• Incline dumbell bench press 3x8
• Pull ups 3x8
• dumbell bent over row 3x8

and my shoulder/arms day would be more like -

FRIDAY (Shoulders & Arms)

• Shoulder Press 3x8
• Skull crushers 3x8
• Dumbell rear delt row 3x8
• Cable pushdowns 3x8
• Standing Dumbell curls 3x8

Leg / ab day would be more like -

WEDNESDAY (Legs & Abs)

• Barbell squats 3x8 + Seated leg press 3x8 (alternate weeks)
• Barbell straight leg dead lift 3x8
• Seated Calf press 3x10
• Incline sit ups 3x20 (with no weight)
• Incline twisted sit ups 3x20 (with no weight)

Anyone else with views on the above????

appreciate your input

MD