Workout Help Please!!!

[JKD83]

Hi folks could do with a few pointers with my training plan if any one has any.

I train in JKD monday and wednesday for 2 hours.

I try and go the gym for weight training 3 times a week usually Tues, Thurs and Saturday where i do a full body workout, doing 4 sets of 6 - 8 reps with the heaviest weight i can. The exercies i do are:-
Squats Tricep pulldown
Chest Press 2 hand curl
Butterflies Upright Rows
Pull Up Arnold Press
Concentration Curl Back Row
Tricep Kickbacks Reverse Curl
Wrist Curl Rev Wrist Curl
Calf Raises 2 x Abs Exercises

Is this an ok program or are there any pointers any one can give on improving the program whether it be losing some exercises adding or changing? I am aiming to improve my muscle mass abit but dont want be too bulky and i wanna get more defines. i weight about 165 pounds give or take.

I need do more cardio so was gonna aim to do a run at least once a week and am working on improving my diet.

Any tips or criticisms would be appreciated.

Cheers

Dave

[Seventh]

I am aiming to improve my muscle mass abit but dont want be too bulky and i wanna get more defines

If you want to get more toned you have to have

1) Some muscle mass
2) Lack of fat <-a little bit more important

Not sure about the actual workout (you'll have to wait for a much more knowledgeable MAP member to come along) but you should make sure you don't burn yourself out. Give yourself a day to recuperate, otherwise you'll start seeing negative effects, including hindrances in your goal.

There is also something off about the workout, I just can't put my finger on it. Sorry lol.
Anyways, Frodo has good knowledge with this area so wait for her, or anyone else who has knowledge and/or experience.

[Bigmikey]

Hi folks could do with a few pointers with my training plan if any one has any.

I train in JKD monday and wednesday for 2 hours.

I try and go the gym for weight training 3 times a week usually Tues, Thurs and Saturday where i do a full body workout, doing 4 sets of 6 - 8 reps with the heaviest weight i can. The exercies i do are:-
Squats Tricep pulldown
Chest Press 2 hand curl
Butterflies Upright Rows
Pull Up Arnold Press
Concentration Curl Back Row
Tricep Kickbacks Reverse Curl
Wrist Curl Rev Wrist Curl
Calf Raises 2 x Abs Exercises

Is this an ok program or are there any pointers any one can give on improving the program whether it be losing some exercises adding or changing? I am aiming to improve my muscle mass abit but dont want be too bulky and i wanna get more defines. i weight about 165 pounds give or take.

I need do more cardio so was gonna aim to do a run at least once a week and am working on improving my diet.

Any tips or criticisms would be appreciated.

Cheers

Dave

Ok, first I want to understand why, with three days a week to lift you're trying to do total body each day instead of a three day split doing the whole body once per week?

The total body workout has been tried and tried and always seems to come up a little short. For one thing you can never seem to really challenge the genetically gifted body parts or the naturally strong ones enough and, having to train EVERYTHING prevents bringing up any naturally weak spots to any degree.

You'd get MUCH more out of a three day split along the lines of Tues:Chest/tris/Shoulders, Thur: Legs, Sat: Back/Biceps *I tagged shoulders onto Chest/tricep day because after all the pressing you'll probably be doing it wont take much to polish of front delts and medials are light work anyway. Rears get pounded on back day if you train back hard enough so... but its personal preference I guess*

As far as a little more mass and some definition goes, the definition will come as you burn away bodyfat. Higher rep sets (8-12) done at a slower lifting cadence will keep the muscles under load for a longer period of time causing the body to burn more calories with every rep.

If you're game I'll gladly help you put together a lifting plan along these guidelines. Just let me know.

[Zaad]

YOU CANT GET BUKY INSTANTLY!
that takes years. you'll get defined for the first few years if you control your diet and exercise.

[Van Zandt]

5 x 5

[Bigmikey]

5 x 5

So.... what exactly are you saying?

[JKD83]

Thanks for the replies guys, i did think my plan was a bit too much kinda thought more was better lol, what is the 5 x 5 plan?

BigMikey id really appreciate any pointers you could give me in devising a useful plan, i was thinking of changing to the 3 day split i was doing the full body thing as i read somewhere it was a good starting point?

Cheers

[Bigmikey]

Thanks for the replies guys, i did think my plan was a bit too much kinda thought more was better lol, what is the 5 x 5 plan?

BigMikey id really appreciate any pointers you could give me in devising a useful plan, i was thinking of changing to the 3 day split i was doing the full body thing as i read somewhere it was a good starting point?

Cheers

Lets take this off line then. Feel free to e-mail or PM me and we can work out the finer points.

bigmike230@hotmail.com if it helps...