Time to get Serious

Ant_19_86

Well I've been at the gym now for over 3 years now. When I entered the gym I was a tad bit overweight and unfit. However after years of cardio and only recently weight regimes I have come down to 12 stone 8 onces and my body has had significant changes as in a lil more tone and muscle. But now I want to get rid of this last layer of fat that is still on me. Basically I am looking for suggestions on a split body building workout routine. You know the usuall Chest/tricep one day back/bicep another etc etc. If I cpuld get any help or suggestions I would much appriciate it as the title says its time to get serious and put all the hard work I have done over the past few years to use.

Cheers:):rolleyes:

Ant_19_86

Just to add quick measurements

Age: 22
Height: 5"11
Weight: 82 Kg
Waist: 33 inches

ragg

Whats your weight lifting history like?
Why are you so interested in splitting the routine?
my main issue with spliting a routine is that you only exercise a muscle group once a week. Which is fine if you are quite advacnced, but IMO most people would benefit more from a pretty serious fullbody workout 3 tiems a week

Ant_19_86

My experince is pretty good I started seriously working weights arounf 18 months ago. I started training with a personal trainer called Noel McPartlin in total fitness and he suggested a split routine. Lately i have been doing 5x5 stonglifts which involes squating 3 times a week increasing by 1.25kg each time and alternating between bench shpulder press and deadlifts along with body weight exercises and am coming into my 6th week. My starting squat was 60kg and on saturday i hope to get 100kg. but if you have a suggestiohn for a full body workout i am open to it dude. Cheers

ragg

Imo - what you are doing now is very effective for fatloss.

Maybe consider doing all the big compound lifts in one day so things like
Benching, squatting, overhead press, bent over row, deadlift - maybe mix up the dead lifts between straightleg, sumo, and standard.

Also - consider adding things like - clean and press, weighted lunges & dips to mix things up. For the back you can mix it up by adding chinups etc
Just make sure you're hitting Back, Chest, Quads, Hamstrings & Shoulders each time. -

The results are very good due to the training frequncy.

In my opinion, there is plenty of time to add isolation exercises at a later stage - but hey, thats just my 2 cents

Ant_19_86

Do you mean the 5x5 stronglifts are good for fatloss? One thing i find in this is it i kinda boring due to the resting times between sets. Also I would maybe prefer to do a few more reps instead of 5 reps. I just feel like im not being pushed as hard as I was when I was doing slit routines. Should I alternate the 3 big compounds one day or should i do them more than once a week?

Ant_19_86

Just a routine i was thinking about doing wondering if i could have some input.

Here it is

Ok so, I have revised over my routine and decided to change it up a lil to here it goes again

Monday: Chest/Triceps
.4x8 flat chest press
.4x8 incline chest press
.4x10 chest flys(Dumbbells)
.4x10 Tricep pushdown
.4x10 Skull crushers

Tuesday: Back/Biceps
.4x to failure wide grip pullups
.4x to failure medium grip pullups
.4x8 bent over barbell rows
.4x8 deadlifts
.3x10 standing biceps curls
.3x10 dumbbell hammer curls

Wenesday -Cardio - Spinning

Thursday - Legs
.Squat(under the pyramid scheme, starting at 80% of my 1 Max Rep(100kg) for 12 going down 2 reps and increasing by 2.5% in weights)
.5x8 Stiff legged dead lift
.5x10 Leg extention
.5x10 Leg curls
.5x10 Calf raises

Friday - Shoulders
.5x8 Seated barbell shoulder press
.5x10 Lateral Dumbbell Raises
.5x8 barbell upright row
.5x10 barbell shrugs

Saturday - Running(30 mins)/Abs

Sunday - Interval Cardio

ragg

Ok a few things - 1st off - you don't need to do 5*5 & if you do, you don't need to rest that long between sets.

Also, i think its good to mix rep ranges up. I only do 5*5 once a week.

Next your programme - I think thats way too much and very very hard to keep.

Why not go for a 2 day upper lower split? I generally don't need that long to recover, also that way you can train all muscle groups at least twice a week.

Do you really need to isolate you biceps \ triceps, they get worked all the time, in bench press, squats, shoulder press, rows etc etc etc.
Same goes for tricepts, abs etc

Again this is just my two cents, but you should question do you need a bodybuilder style workout just yet? If you want to lose fat, big compound first, isolations seconds.