My Routine, comments welcome

[ri_ha]

I wanted to post my routine, need some help with it.

I think its decent, I always feel like I get a good workout but suggestions are always welcomed!

I use a split routine, upper and lower.

Upper days.
Bench press - 40kg - 25 reps then 20 then 15.
Bent over rows - 40kg - 25 reps 20 15 10
Military press - 20kg - 25 x 3 sets.
Zottmans - 10kg - 2 sets of 10
Shoulder raise - 10kg - 3 sets of 15.
Sit ups.

Lower days.
Squat 40kg - 15 x 4
Dead lifts 40kg 15 x 4
Calf raises 20kg 20 x 2


Comments welcome!

[Tox]

how many times a week you work out...and whats you goals with weight training?

[ri_ha]

Quote

how many times a week you work out...and whats you goals with weight training?

Usually do mon upper tue lower wed rest and repeat.

Right now using the routine to help me loose some body fat with my diet. Once I get to decent BF% where I can actually see some definition, I want to start bulking.

It seems to be working just now, but I think it can be improved on to get this best out of it.

Rich

[Tox]

ok..4 times per week then...

you need a bit more variation Id say...yes upper/lower is good...just maybe a change of exercises on the second part of week

just an example...

Upper days 1
Bench press
Bent over rows
Military press
Barbell/Dumbell/Cable Bicep Curls
Sit ups.

(No tricep work...but youll hit tri's with benching)

Lower days 1
Squat
Dead lifts
Calf raises



Upper Days 2
Incline Dumbell Press (or incline bench)
Chinups or Pullups
Shoulder Lateral Raise
Tricep Pushdowns/Skulls (or similar)
Ab exercise

(No bicep work...but youll hit bi's with chins also)

Lower days 2
Squat
Leg Extensions
Hamstring Curls (or RDL's)
Hyperextensions
Calf raises

You need to get the weights up also. If you can do 25 reps....then probably a waste of time. get the weights up and aim for 10-15 reps just now...aiming to fail on last set. I would say a max of 10 reps for deadlifts....so make sure your technique is OK then lift more....all round.

[ri_ha]

Thanks for this TOX. Looks good, will give this a try, knew i wasnt far off, but its good to get advice to focus it a little!

Will also get the extra weights out and bring them reps down to 10-15 like you said.

Rich

[dope540]

for deadlifts, it depends imo.

i would drop the reps to 5-7 as your form can deteriorate with heavy weights on high reps.

[MoonBoots89]

I find it better to split up squats and deadlifts into separate sessions as they are very intense exercises.

[suj]

tox said it good

there's 2 options for a upper/lower split

1) have 2 different upper/lower routines (so different exercises, so you have for example
upper/lower a
upper/lower b

2) have 1 routine upper/lower, then for example
do 5-8reps mon and tues
then 10-12reps thurs and fri

they both can have good affect, depends on what you want!