[tmacca]

Hey guys I was hoping someone could please advise me on my training programme?

My goals are to cut up and build some muscle!!!

Monday
Back:
Lat Pull down- 4 sets, 6-12 reps
Seated pulley rows - 4 sets, 6-12 reps
One-arm dumbbell rows - 4 sets, 6-10 reps
Reverse dumbbell fyles - 4 sets, 6-10 reps
Bent over barbell rows- 4 sets, 6-10 reps
Dead lifts- 4 sets, 6-12 reps
Biceps:
Preacher curls - 4 sets, 6-10 reps
Seated dumbbell curls - 4 sets, 6-10 reps
Hammer curls - 4 sets, 6-10 reps


Tuesday
Cardio (HIIT) and Abs


Wednesday
Legs:
Machine squats- 4 sets, 10-12 reps
Leg press- 4 sets, 6-10 reps
Leg extensions- 4 sets, 6-10 reps
Machine calf raises- 4 sets, 8-14 reps
Seated calf raises- 4 sets, 8-14 reps
Shoulders:
Military press - 4 sets, 6-10 reps
Shrugs – 4 sets, 10-12 reps
Front cable pull ups- 4 sets, 10-12 reps
Front lateral raises - 4 sets, 6-10 reps
Side lateral raises- 4 sets, 6-10 reps

Thursday
Cardio (HIIT) and Abs

Friday
Chest:
Bench press - 4 sets, 6-10 reps
Incline bench press - 4 sets, 6-10 reps
Decline bench press- 4 sets, 6-10 reps
Peck deck - 4 sets, 10-12 reps
Wires- 4 sets, 6-10 reps
Triceps:
Bar pushdowns - 4 sets, 6-10 reps
French press - 4 sets, 6-10 reps
Overhead bar pushdowns - 4 sets, 6-10 reps

Saturday
Rest day

Sunday
Rest day


Can anyone please advise me on some changes I should make?

Age: 20
Height: 5ft 11
Weight: 182lbs

Thanks

Tmacca

[TheWall]

Overtraining at its finest. Its crap, cut it in half and call it good. If you are into volume stay within the 12-16 for large muscles and 6-9 for small muscle groups. And if you are working the small muscle groups on the same day, you will not need more thatn 6 sets due to activity from lets say your back work out. Because if your back works, so do your biceps.

Plus what does your diet look like?

-Wall

P.S.-Wait for someone else to comment also, I think its overtraining.

[Stingray]

Doesn't look that bad but IMO:

Chest: Cut out Decline
Mix in some DBs(BB flat then incline DB one workout then switch next time).

Back: Cut out Reverse DB flies
Throw in some reverse grip pulldowns

Legs: Add stiff leg deads and some weighted lunges.

Bi's: Add some concentration DB curls

Tri's: Add some Close grip bench

Shoulders: Cable rows might cause injury

Stay with 4x6-8 and small muscle groups: 3x8-10

Maybe try: Day 1-chest and tri's; Day 2-Legs and Bi's; Day 3 rest; Day 4-Back and shoulders; Day 5-rest; Day 6-repeat from day 1.
Work abs 2-3 times a week and do your cardio as needed.

Hope this helps,
Stingray

[Stingray]

Like the Wall said, what does your diet look like?

[ZackKnight]

u can't do both

either cut or bulk

[slider88]

very true zack knight uve got to choose to bulk or to cut. try
monday chest 4 exercises 4sets 3 sets 3sets 3 sets
tuesday bis and tris 3 exercises for each same number of sets as above
wednesday rest/ or legs depends wat u want to look like.
thursday back same as chest 4 exercises
friday shoulders and abs 4 exercises.

[Ilikebodybuilding]

in my opinion its too compact meaning too much on each day like the guys said decide wether your cutting or bulking and spread your training over 4 days instead of three and cut the cardio out so monday, tueaday, wednesday off, thursday and friday weekend off have a look at other peoples advice in other threads to see if that helps you its all about confusion aswell i started a new routine and its working great keep mixing it up and youll see great gains

[Ilikebodybuilding]

and you cant bulk and cut at the same time you maintain when you are cutting

[tmacca]

Thanks for the guidance guys, really appreciate it!

My diet is generally good!

My typical day look like this:

9 am- 3 scrambled eggs + 2 pieces of brown toast + shake (with milk)
11.30 am tuna and salad wrap
1.30 pm chicken + pasta or chicken wrap + shake (with milk)
3.30 pm snack such as nuts or potato cakes with cream cheese
5.30 pm either fish, steak, or chicken, veg and rice or pasta.
6.30-8.00 pm training followed by shake (with milk)

No more food till breakfast!

Would anyone please like to show me their training programme or help me write a new one?

Thanks guys

Tmacca

[ZackKnight]

move the shake from the 130 to the 330. it'll work better

[Ilikebodybuilding]

Originally Posted by tmacca

Thanks for the guidance guys, really appreciate it!

My diet is generally good!

My typical day look like this:

9 am- 3 scrambled eggs + 2 pieces of brown toast + shake (with milk)
11.30 am tuna and salad wrap
1.30 pm chicken + pasta or chicken wrap + shake (with milk)
3.30 pm snack such as nuts or potato cakes with cream cheese
5.30 pm either fish, steak, or chicken, veg and rice or pasta.
6.30-8.00 pm training followed by shake (with milk)

No more food till breakfast!

Would anyone please like to show me their training programme or help me write a new one?

Thanks guys

Tmacca

hey tmacca pm me bro if you want and ill try to help you with it well sort out what you want to achieve e.t.c and get you to set some goals diet looks alright but you definatly need help with the physical part of it

[Ilikebodybuilding]

i dont mean to be a prick guys but sometimes when you post on a forum you get so many points of view and it can be confusing dont hate me or think im selfish

[ZackKnight]

isn't that the point?