Advice with my new schedule??

**The Lad** · 26-12-2008 12:35 PM

Hi everyone! Hope you all had a good christmas.

Ive been seriously lifting for 6months now and have noticed some decent gains in both size and strength...however I think I might be over training....so I've decided to come up with a new schedule. Would greatly appreciate if you guys would be able to help me out because most of you know alot more than me!!!

Important details in 19 (nearly 20) 6ft 2 and currently sitting around 13 and a half stone ( pounds) Goal is to get more cut up,lose all excess body fat whilst maintaining my bulky frame.

Monday: Chest/ Triceps:

Chest 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
Chest 2: Bench Presses: 3 sets x 10-12
Chest 3: 2 x Incline Flyes SS Pushups

Tricep 1: Close Grip BB Presses: 4 sets x 6, 8, 10, 12
Tricep 2: Dips: 3 sets x 10-12
Tricep 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
1 Drop Set x Skull Crushers

30mins cardio

Tuesday: Hour and a half of martial arts (mainly HIIT circuits)

Wednesday : Biceps/Abs

Biceps 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
Biceps 2: Incline Curls: 3 sets x 10-12
Biceps 3: 2 x Concentration Curls SS Hammer Curls
1 x drop set Preacher Curls

Abs- 3 triple drop sets. Do a total of 3 sets with 10-20 reps per exercise!

Still to decide what three exercises!!

30 minutes Cardio

Thursday: Lats/ MidBack/Traps:

Lats 1: Lat Pulldowns: 4 sets x 6, 8, 10, 12
Lats 2: Pull Ups: 3 sets x 10-12
Lats 3: 2 x Pullovers SS DB Rows (each arm)

MidBack Set 1: Bent Over Rows: 4 sets x 6, 8, 10, 12
MidBack Set 2: BB Shrugs: 3 sets x 10-12
Midback Set 3: 2 x T-Bar Rows SS Wide Handle Seated Rows
1 Drop Set x Bent Over Rows

30 minutes Cardio

Friday: Shoulders:

Shoulders Set 1: Seated Military Presses: 4 sets x 6, 8, 10, 12
Chest Set 2: Standing Lateral Raises: 3 sets x 10-12
Chest Set 3: 2 x Reverse Flyes SS Lateral Raises
1 Drop Set x Upright Rows

Abs- 3 triple drop sets. Do a total of 3 sets with 10-20 reps per exercise!

Still to decide what three exercises!!

30 minutes Cardio

Saturday Day Off

Sunday : 3hours of martial arts (mainly HIIT circuits)

Thanks in advance

**greg** · 26-12-2008 01:11 PM

No leg work? Half your body is made up of legs so dont ignore them. Besides the fact growth hormone is produced especially from a compound move like squats. Which in turn will promote growth allover.

I personally think your chest day is fine, although tricep looks a bit overkill i would drop the SS here, Keep dips and close grip B press. And rotate weekly pulldowns extensions or overheads. Skull crushers are fine also but 2-3 exercises is ample.

Instead of having a day for biceps and abs, Move bicep to shoulder or back day! this way you will have a day dedicated to training your legs!

Shoulders i would drop the SS as your already doing lateral raises, You will overtrain here with the masses of sets. Keep military press, but from time to time utilise some Seated DB pressing.

Back- Again i think you have to much going on! Drop the shrugs, Either throw in some hang clean to push press on shoulder day or do these every other workout. that is enough to hit the traps effectively.

How about 2 days on 1 day off?

Monday
chest tricep

tuesday
back bicep

thrusday
shoulders/abs/cardio

Friday
Legs

**The Lad** · 26-12-2008 03:06 PM

I swear I put legs in there with the shoulders on friday...i've got it down there on my piece of paper!!

Thanks for the input greg! I'll drop the Super Set then for both triceps and shoulders. I'll experiment with the traps...i start this routine on monday so hopefully can give some feedback soon.

With the 2days on and 1 day off I'm at uni, so my life revolves around that,and I cant do any training on a tuesday till the evening which is when I go karate. So the only days I can fully commit to Monday,Wednesday,Thursday and Friday.

So it'd look something like :

Monday : Chest and Tricep (no SS)
Tuesday : HIIT cardio
Wednesday : Legs
Thursday : Back and Bicep
Friday : Shoulders and Abs
Saturday: Day off
Sunday : HIIT Cardio

How does that look??

**dope540** · 26-12-2008 05:15 PM

stick the hiit cardio at the end of your gym sessions. at the moment you are training 6 times a week.

i would drop flyes for chest and the triceps exercises except for dips as they will have already taken a battering from chest.

tuesday and sunday i assume will be pretty much fixed as that is when you will be attending your clases.

agree with greg to move bicep to shoulders day.

as mentioned by greg, add in a leg day.

for back work, i would put pull ups before pull downs.also stick in some deadlifts for back.

**The Lad** · 26-12-2008 05:19 PM

Yeah tuesdays and sundays are completely fixed got no play with that at all.

Thanks for the input,i'll note everything down and come up with a revised schedule which'll hopefully be "perfect" as it were

**dope540** · 26-12-2008 05:27 PM

you could do a weights session on tuesday and sunday if time allows.

if your tsd classes are in teh evening, then do a morning weights workout on the tues and the sun, that way it frees up a few more days to recover. really depends on your tuesday uni timetable though, sunday should be fine.

**The Lad** · 26-12-2008 05:33 PM

It'd be a push doing sesh on the tuesday morning but could always try and see if it fits in well. Sunday I'm at work 8:30-2 so again it'll be a push. Tis a bitch having a full timetable

**dope540** · 26-12-2008 05:39 PM

try it for a few weeks and ses how you get on.

on tues morning, you'd have to cut your rest times down inbetween sets to make sure you get in for lectures on time AND get your workout done as well.

**The Lad** · 26-12-2008 05:41 PM

Oh yeah i'll definately try it.

Yeah tuesday morning will be a meaty one....wake up straight on the training and get ready in time for a 8:00 bus.

I'll have fun with it!