weights mixed with cardio

[sheeru]

hey guys this is my routine:

4 sets for each exercise-using microloading for slow increases

day 1: Chest + tris (flat bench, incline, flies, tri pulldown)
day 2: Back + Bis (deads-6 sets, pull ups, preacher curl, conc curl, hammer)
day 3: Cardio-spinning/swimming circuit and abs
day 4: rest
day 5: legs + bis ( squats, leg press, leg isolation exercises,biceps)
day 6: shoulders + tris (smith machine seated press, lateral raises, high pulls, tricep pulldown)
day 7: cardio-spinning/swim

Typing this i can see some issues- lookin at my physique my chest is under developed compared to my shoulders and back.

the key pricipal i like with this program is the cardio- iv got my bf down to ~13% with the cardio sessions.

I would love to know what u guys think-any criticisms are very welcome.

[MJ.23]

Quote

hey guys this is my routine:

4 sets for each exercise-using microloading for slow increases

day 1: Chest + tris (flat bench, incline, flies, tri pulldown)
day 2: Back + Bis (deads-6 sets, pull ups, preacher curl, conc curl, hammer)
day 3: Cardio-spinning/swimming circuit and abs
day 4: rest
day 5: legs + bis ( squats, leg press, leg isolation exercises,biceps)
day 6: shoulders + tris (smith machine seated press, lateral raises, high pulls, tricep pulldown)
day 7: cardio-spinning/swim

Typing this i can see some issues- lookin at my physique my chest is under developed compared to my shoulders and back.

the key pricipal i like with this program is the cardio- iv got my bf down to ~13% with the cardio sessions.

I would love to know what u guys think-any criticisms are very welcome.

mmm im guessing you are on a diet for bulking? In that case your bf% has dropped due to loss of fat but your muscle mass has increased which will drop the bf% as theres greater overall mass. You couldnt have burned off any fat if you are in calorie excess. Or your diet is going below maintenance calories and your muscle strength and size isnt increasing but your bf is dropping. You can only achieve these goals seperately. You cant (for the most part) gain muscle and burn fat at the same time as they are both calorie controlled in the opposite direction!

Also im not sure about day 5 and day 6.

on day five do legs and shoulders and forget day 6. Theres no real need to do another session with biceps and triceps as you did them earlier in the week. I would do a 3 day split:

Chest-tris
Back-biceps
Legs-Shoulders

Also on your chest and tricep day youve only got 1 tricep exercise!

On the back and bicep day theres no need for 3 variations of DB curls. Do chin ups and some bicep curls.

[elmo322]

I agree with MJ a 3 day split would be better or PPL; if you want to gain muscle I would cut down on some cardio and make sure you calculate all the macros properly. Make sure you account for exercise within your calorie estimate. Why not do some HIIT to do after the weights?