Routine Critique

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I'm a 29 year old male, I lifted heavily in college, but since working I've slacked. I'm 162lbs, 5'10" and about 18% body fat. My goal is gain muscle and lose fat. Idealy I'd like to be 170 lbs of lean muscle in the next year. I'm deployed to Iraq so gym time shouldn't be too difficult and I don't have to do Army PT (which is pretty much...running, following by running, follwed by a pushup, then running)

My current routine is a 6 day cycle:
DB flat bench, 4 sets, 8-10 reps
DB Incline or Decline (alternate) 4 sets 8-10
Flys, 3 sets 10 reps
Tri Pull downs, 4 sets, 8-10 reps
Dips, 3 sets 8 reps
Tri burnout (arms behind me on a bench and legs on another bench)

Military Press, 4 sets, 8-10 reps
DB Raises 4 sets, 8-10 reps
upright row, 4 sets, 8-10 reps
Shrugs, 3 sets, 10 reps
Abs vary, I just do a lot of different things until burnout

Squats, 4 sets, 8-10 reps
Leg extensions, 4 sets, 8-10 reps
Leg Curls, 4 sets, 8-10 reps
Calf Raises, 3 sets 20 reps
Hack Squats, 2 sets 8 reps
Lunges, 4 sets, 8-10 reps

Pull ups, 4 sets until burnout
Rows, 4 sets, 8-10 reps
Back Fly's
Pull Downs, 4 sets, 8-10 reps
DB Rows, 4 sets, 8-10 reps
Hammer Curls, 4 sets, 8-10 reps
BB Curls, 4 sets, 8-10 reps

And the off days are usualy when I'm too busy to workout...after every workout except legs I bicycle or run, 45/25 respectively and on one of the off lifting days I bike/run as well.

My diet is pretty good, 5 egg whites in the morning with oatmeal and cereal...
lunch is a massive salad wtih 50 calories of Fat free 1000 island, chicken breast (8oz), and a 8oz skim milk. Diners the same.

Workout is in the evening, and afterwards I eat a cliff bar (still awaiting my post workout stuff to arrive)
I'm kind of cutting right now (I packed on a good 5-10 lbs of fat before I deployed eating pizza/cheeseburgers/chinese etc).

I like the 4 out 6 day schedule but will consider 5 outa 7 as well (The gym is my release, so a 3 or 4 outa 7 won't do!)

Thanks in advance.  

30 Mar 2010 11:13

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