[aefx2387]

Hey everyone, looking for some feedback on my training routine. Its a 4 day cycle with 1 day of rest after the 4th workout(Warm up set preceeds each exercise)All exercises are done in an 8-10 rep range, weights are moved up 5-10 pounds once 10 reps are completed on all 3 sets

Workout 1
Bench Press 3 sets
Incline Fly 3 sets
Dips 3 sets
Dumbbell Pullovers 3 sets
Barbell Curls 3 sets
Hmmer Curls 3 sets
Concentration Curls 3 sets
Rope Pulls 3 sets
Cable Crunches 3 sets
Seated Leg Tucks 3 sets
Oblique Side Crunches 3 sets

Workout 2
Squats 3 sets
Leg Extensions 3 sets
Lunges 3 sets
Straight Leg Deadlift 3sets
Leg Curls 3 sets
Calf raises, Leg Press machine 3 sets
Seated Calf Raises 3 sets
Barbell Wrist Curls 3 sets
Reverse wrist curls 3 sets

Workout 3
Dumbbell Shoulder Press 3 sets
Reverse Overhead Dumbbell Laterals 3 sets
Side Laterals 3 sets
Rear Laterals 3 sets
Upright Rows 3 sets
Dumbbell Shrugs 3 sets
Rope pulls 3 sets
Cable Crunches 3 sets
Seated Leg Tucks 3 sets
Oblique Side Crunches 3 sets

Workout 4
Barbell Row 3 sets
Deadlift 3 sets
Wide Pull downs 3 sets
close pull downs 3 sets
Close grip bench press 3 sets
Tricep Pushdowns 3 sets
French Press 3 sets
Calf raises, Leg Press machine 3 sets
Seated Calf Raises 3 sets
Barbell Wrist Curls 3 sets
Reverse wrist curls 3 sets

[Rocky]

That looks a pretty good routine to me! If it's working for you then I wouldn't change it while it's working. The only thing I may suggest if you're starting to stagnate is maybe cut back the frequency a little and have another rest day after the first 2 session - 2 on 1 off split. Perhpas cut back the amount of wrist work too - may be overtraining a little. Other than that - if it ain't broke - don't fix it! Maybe play around with rep ranges a little and perhaps even the number of sets you do every now and again. Maybe throw in a couple of shock techniques (e.g. drop sets, forced reps) once in a while!
Looks good man!
How's the diet?

[aefx2387]

My current diet is around 1800 calories 40% protein and carbs 20% fat
8:30 1 cup oatmeal 1 cup skim milk 1 scoop whey protein 1 multi vitamin
11:00 2 slices whole wheat 6 oz turkey breast lettuce tomato mustard
1:00 2 oranges
2:30 2 scoops no-xplode
4:30 same as 8:30 5 grams of glutamine added
6:30 plate of salad with dressing on the side, either 6 ozs of chicken,beef, or 9 egg whites
8:30 25 almonds 25 cashews
10:30 1 scoop of casein 5 grams glutamine

[Rocky]

That calorie intake seems really quite low. The recommended daily intake for an average non training man is 2500! What do you weigh? and are you wanting to cut or bulk? Regardless of the answer to the last question that still seems a bit too low especially if you are doing regular cardio anyway imo.

[aefx2387]

to maintain my weight its about 2300 calories, im trying to take off around 2 pounds a week since i have a high bodyfat(25%)so i reduced it by 500 to lose one pound a week, and do cardio every morning and workout for an hour to burn a little over 750 calories on workout day

[Rocky]

I understand that you want to lose the weight and if it isn't affecting your lifting then carry on. The only thing I'd be wary of when you finish this diet and start eating more again (even if only a little more) by taking in so few calories whilst still exerting yourself during training and cardio your metabolism is likely to have slowed down quite a lot to cling onto the few calories it is getting on a daily basis so when you start eating a bit more you may find you put the weight back on quite quickly. Try and reduce (and increase) the amount of calories you take in gradually so as not to shock your body too much! Good luck with the weight loss though! Keep us posted with your progress!

[aefx2387]

would having a cheat meal once a week help in keeping my metabolism up?

[Rocky]

Not sure if that would be regular enough to keep the metabolism stable. I'd still aim to have a few more calories each day! - but as a general practise having a cheat meal once a week is a good idea anyway!