[willocraig]

How you doin guys? So I have recorded my workouts that I have been doing lately so you guys can critique it. I am cutting, so Im just keeping my lean muscle mass and getting rid of all the excess fat.I want my muscles toned and like I said get rid of the fat and I don`t really know the number of reps sets and the amount of weight etc. I should be using so hopefully you guys can help me out I work out at home and so I have a limited amount of exercises and when I join a gym(hopefully in the next few months)so when I do that I will change my workouts but until then I want to improve my current workouts.I have 50lbs of weight so I can`t really work my chest or legs all that well but again that will change when I join a gym.


Monday - Sholuders/Triceps/Abs

Shoulders:
Upright rows 1x12x20lbs 2x12x40lbs
Front Raises 1x12x20lbs 1x12x30lbs 1x12x25lbs
Shrugs 1x12x25lbs 1x12x40lbs 1x12x50lbs
Seated Shoulder Press 1x12x20lbs 2x12x35lbs
Rear Raises 1x12x10lbs 2x12x20lbs

Triceps:
Tricep Extension 1x12x20lbs 2x12x30lbs
Seat Trice Extnsn 1x12x10lbs 1x10x15lbs 1x12x20lbs

Abdominals:
Crunhes 4x30 Oblique Cruches 4x16


Tuesday - Cardio
Rowing Machine - 60 minutes at my Target Heart Rate (153)


Wednesday - Back/Biceps

Back:
Dumbell Rows 1x10x10lbs 2x10x20lbs
Bent Over barbell rows 1x12x20lbs 1x12x35lbs 1x12x50lbs
Stiff Legged Deadlifts 1x12x20lbs 1x12x40lbs 1x12x50lbs
Bent Over Rear Arm Raise 1x10x10lbs 1x10x15lbs 1x10x20lbs
Bent Over Single Dumbell Rows 1x10x10lbs 1x10x20lbs 1x10x30lbs

Biceps:
Barbell Curls 1x12x20lbs 1x12x35lbs 1x12x50lbs
Alt. Dumbell Curls 1x24x10lbs 2x24x20lbs
Arm Curl (reverse) 1x12x20lbs 1x12x30lbs 1x12x40lbs


Thursday - Rest


Friday - Legs/Chest/Abs

Legs:
Squats 1x10x15lbs 1x10x25lbs 1x10x35lbs 1x10x40lbs
Lunges 1x10x15lbs 1x10x25lbs 1x10x25lbs
Deadlifts 1x10x15lbs 1x10x25lbs 1x10x40lbs

Chest:
Flat Bb Bench 1x12x20lbs 1x12x35lbs 2x12x50lbs
Inc. Bb Bench 1x12x20lbs 1x12x35lbs 2x12x50lbs
Flat Flyes 1x12x10lbs 1x12x20lbs 1x12x25lbs

Abdominals:
Crunhes 4x30 Oblique Cruches 4x16


Saturday - Rest


Sunday - Cardio
Rowing Machine - 60 minutes at my Target Heart Rate (153)

Any help will be really appreciated guys!So thank you in advance.:)
Willo

[Uriel]

You're not gonna build much muscle with those pansy lifts. Get to a gym or buy more plates ASAP.

[vdawg]

benching 50lbs? squatting 40? rowing 50??? noooooooooooooooooo

[Diesel]

doing legs and chest in the same day?! bad idear...i wouldnt go that high in reps. 6-10 is best when trying to gain mass and strength. and u need to start more basic. stay away from doing DB movements first. u need to start off w/ flat bench for chest. and for back you should start w/ your deadlifts, then to BB bent rows. and for shoulders you should do shrugs last, not in the middle of your shoulder workout. to be honest ive always felt the traps are more of a back muscle than shouler muscle. the traps extend almost half way down your back. i would work my traps on back days if i were you. i think for shoulders and your chest you should drop a workout each. also, whats your diet like?

Edit: jesus guys just help him out, dont have to make fun of him here

[Diesel]

and thats a shit load of cardio you doing there. that will affect your gains. and i would definately say to get to a gym as soon as you can. you cant make gains with that light of weight. but when u do go to a gym, make sure you have good technique before you start going heavy. you dont wana go heavy and be hurting yourself more than benefiting yourself.

[willocraig]

Well thanx for your advice Diesel that is very helpful about when to do my traps and the amount of reps, but As I said I am cutting at the moment I am not trying to gain mass, just to keep the muscle I already have and to loose the fat.I have been lifting on and off for the past three years and so my technique is acceptable so when I do go to the gym and I lift heavier then I do now, I will be ok because I have the correct technique.Thanx for your advice and Im going to change my workout accordingly.Oh and my diet has already been sorted out, thanx for asking about that Diesel.

Uriel,and vdawg, I can lift a HELL of alot more weight then what I do lift in my workouts right now I just have not got the neccesary equipment.

[vdawg]

i know you can probably lift more weight than that obviously. you can probably get a better burn by wanking it 6 times a day

[Banshee20]

Please stay on topic and critique the workout constructively. Although you are both very funny...this is the end of the flame war. Thanks! :)

[willocraig]

Sorry Banshee20, I should of stayed on topic your right. Thanx to all the guys that helped me out I really appreciate.