Thoughts/suggestions on the workout routine

[SSJ2 Vegeta]

Alright, so pretty much my goal is to lower my body fat % with some muscle gain. I'm 5'8 at like 155lbs. Anyway, my goal over the next few months is to sorta hopefully achieve what Ryan Reynolds did, if you know who he is. So yeah, I'll be focusing a lot on my diet with some cardio as well. So here's what I'm thinking my workout routine could be:

First off, Mon-Sat I will do at least 30 mins of cardio right after I wake up. After that I'll go to work like usual and go to the gym afterwards to weight train. Following the weight training will be at least another 30 mins of cardio. Oh, and, the exercises with one "-" are the ones I will most likely definitely do each session while the exercises with three "---" will be substitutes or a following exercise.

Mon:

Shoulders/Traps
-Arnold Dumbbell Press - 3-4 sets of 12-15
-Front Dumbbell Raise - 3-4 Sets of 12-15
-Side Lateral Raise - 3 Sets of 12-15
-Dumbbell Shrugs - 3 Sets of 12-15
---Dumbbell Raise - 3 Sets of 12-15
---Bent Over Dumbbell Rear Delt Raise - 3 Sets of 10

Biceps
-Alternate Dumbbell Curl - 3-4 Sets of 12-15
-Alternate Hammer Curl - 3-4 Sets of 12-15
-Concentration Curl - 3-4 Sets of 12-15
---Chins-ups - 2-3 Sets of max
---Cable curls
---Machine curls


Abs
-Decline crunches/oblique crunches - 3-4 Sets of 30
-Decline Russian Twist - 2 Sets of 20
-Side Bridge - 2 Sets of 60 seconds
-Flat Leg Pull-In - 2 Sets of 20


Tues:

Chest
-Flat Dumbbell Bench Press - 3-4 Sets of 12-15
-Incline Dumbbell Bench press - 3-4 Sets of 12-15
-Incline Dumbbell Flyes - 3-4 Sets of 12-15
-Dips - 3 Sets of 12-15
---Decline Dumbbell Bench Press - 3-4 Sets of 12-15
---Machine Bench press

Triceps
-Seated Triceps Press - 3 Sets of 12-15
-Triceps Dumbbell Kickback - 3 Sets of 12-15
-Various cable pushdowns - 2-3 Sets of 12-15


Wed:

Middle Back
-Bent Over Two-Dumbbell Row - 3-4 Sets of 12-15
-One Arm Dumbbell Row - 3-4 Sets of 12-15
---Machines - 3-4 sets of 12-15
---Mixed Grip Chin Up - 3-4 Sets of max
---Rocky Pull-Ups - 2 Sets of max

Lower Back
-Hyperextensions - 3-4 Sets of 12-15
---Stiffed Leg Dumbbell Deadlift - 2 Sets of 10

Lats
-Wide Grip Pull Down - 2-3 Sets of 12-15
---Gironda Sternum Chins Ups - 2-3 Sets of max
---Pull Ups - 2-3 Sets of max

Abs
-See Monday


Thur

-Day of rest since I have class at night


Fri

-Mix of Mon/Tues (chest, biceps, abs)


Saturday

Quads
-Dumbbell Squat - 2-3 Sets of 12-15
-RearDumbbell Lunge - 2-3 Sets of 12-15
---Leg Press - 2-3 Sets of 12-15
---Machine Leg Extensions - 2-3 Sets of 12-15

Glutes
-Glute Kickback - 2-3 Sets of 12-15

Hamstrings
-Dumbbell Lunges - 2-3 Sets of 12-15
-Machine Leg Curl - 2-3 Sets of 12-15

Calves
-Calf Press - 2-3 Sets of 12-15


Sun

-Day of rest


Thoughts? Suggestions?

[bulkathos72]

Alright, so pretty much my goal is to lower my body fat % with some muscle gain. I'm 5'8 at like 155lbs. Anyway, my goal over the next few months is to sorta hopefully achieve what Ryan Reynolds did, if you know who he is. So yeah, I'll be focusing a lot on my diet with some cardio as well. So here's what I'm thinking my workout routine could be:

First off, Mon-Sat I will do at least 30 mins of cardio right after I wake up. After that I'll go to work like usual and go to the gym afterwards to weight train. Following the weight training will be at least another 30 mins of cardio. Oh, and, the exercises with one "-" are the ones I will most likely definitely do each session while the exercises with three "---" will be substitutes or a following exercise.

Mon:

Shoulders/Traps
-Arnold Dumbbell Press - 3-4 sets of 12-15
-Front Dumbbell Raise - 3-4 Sets of 12-15
-Side Lateral Raise - 3 Sets of 12-15
-Dumbbell Shrugs - 3 Sets of 12-15
---Dumbbell Raise - 3 Sets of 12-15
---Bent Over Dumbbell Rear Delt Raise - 3 Sets of 10

Biceps
-Alternate Dumbbell Curl - 3-4 Sets of 12-15
-Alternate Hammer Curl - 3-4 Sets of 12-15
-Concentration Curl - 3-4 Sets of 12-15
---Chins-ups - 2-3 Sets of max
---Cable curls
---Machine curls


Abs
-Decline crunches/oblique crunches - 3-4 Sets of 30
-Decline Russian Twist - 2 Sets of 20
-Side Bridge - 2 Sets of 60 seconds
-Flat Leg Pull-In - 2 Sets of 20


Tues:

Chest
-Flat Dumbbell Bench Press - 3-4 Sets of 12-15
-Incline Dumbbell Bench press - 3-4 Sets of 12-15
-Incline Dumbbell Flyes - 3-4 Sets of 12-15
-Dips - 3 Sets of 12-15
---Decline Dumbbell Bench Press - 3-4 Sets of 12-15
---Machine Bench press

Triceps
-Seated Triceps Press - 3 Sets of 12-15
-Triceps Dumbbell Kickback - 3 Sets of 12-15
-Various cable pushdowns - 2-3 Sets of 12-15


Wed:

Middle Back
-Bent Over Two-Dumbbell Row - 3-4 Sets of 12-15
-One Arm Dumbbell Row - 3-4 Sets of 12-15
---Machines - 3-4 sets of 12-15
---Mixed Grip Chin Up - 3-4 Sets of max
---Rocky Pull-Ups - 2 Sets of max

Lower Back
-Hyperextensions - 3-4 Sets of 12-15
---Stiffed Leg Dumbbell Deadlift - 2 Sets of 10

Lats
-Wide Grip Pull Down - 2-3 Sets of 12-15
---Gironda Sternum Chins Ups - 2-3 Sets of max
---Pull Ups - 2-3 Sets of max

Abs
-See Monday


Thur

-Day of rest since I have class at night


Fri

-Mix of Mon/Tues (chest, biceps, abs)


Saturday

Quads
-Dumbbell Squat - 2-3 Sets of 12-15
-RearDumbbell Lunge - 2-3 Sets of 12-15
---Leg Press - 2-3 Sets of 12-15
---Machine Leg Extensions - 2-3 Sets of 12-15

Glutes
-Glute Kickback - 2-3 Sets of 12-15

Hamstrings
-Dumbbell Lunges - 2-3 Sets of 12-15
-Machine Leg Curl - 2-3 Sets of 12-15

Calves
-Calf Press - 2-3 Sets of 12-15


Sun

-Day of rest


Thoughts? Suggestions?

lol I Suggest you spend more time in the hyperbolic chamber and do some increased gravity training.

[g-bells]

i'd say overtraining

[SSJ2 Vegeta]

i'd say overtraining

As in I should just do 1-2 exercises per muscle each session, or should I separate muscles more?

[bulkathos72]

lol Then eat some Senzu Beans. :D

[SSJ2 Vegeta]

lol Then eat some Senzu Beans. :D

Obviously, that would take the fun out of training if I could just recover from it so fast, duh!

[Otataral]

man i wish i had some senzu beans

[bulkathos72]

man i wish i had some senzu beans

/sigh me too. Too bad God is not Japanese. Wait scratch that. I don't wanna ever wanna live in a world with Sailor Moon in it. lol :D

[Mi Don't Mi Do]

Lot of volume there. Probably ok for some pro bodybuilders but I suspect you'll burn out.

[Yohan]

Your volume is huge. this is a bodybuilder type routine. Do you want to be on a bodybuilder type routine? is that your goal?

If so, you should PM Kwan Jang and ask for his comments on your routine. He is the most experienced advocate of bodybuilder routines on MAP. I just don't know much about body builder style routines so I can't give much advice.

[marksmarkou]

Its very hard nearly impossible to lose fat and gain muscle at the same time. It may be in your best interest to eat lots (quality food) for a few months and train hard and heavy in order to bulk up, then with your new found muscle, train to lose fat (cut up). When cutting you shall lose a slight amount of muscle anyway but it t6he best way to put on muscle and lose fat. good luck.

[ZenOne]

Overtraining big time.

I used to do that kind of routine--you will be dead by week 2 or 3.