New Split - Pls give opinion

cousin_borat

Hello all,

I'm trying to devise a 3 day split for increasing muscle mass:
My goals are to firstly increase muscle mass and then to cut the bf ratio.
At the moment I'm doing 4 days cardio but this will be two while doing weights.

At the moment my bf is around 24%. (3 point measurement with calipers)
Height: 6"3'
Weight:190 pounds

I want to follow up on this with the weights I'm doing. For the majority of the excercises I was thinking 3 sets of 8/10 reps with the last set to failure after about 5/6 reps.

I hope that in combination with the right diet and supplements I will reduce the bf and gain strength, especially in the arms and chest.

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Feedback about the below combination of body areas on each day and whether I should change any the exercises done would be greatly appreciated
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Monday:
Chest
* Bench press
* Incline dumbell press
* Chest dips
Back
* Deadlift
* Barbell row
* Chin ups
* Seated row

Tuesday: Evening 10k run (50 mins)

Wednesday:
Biceps/Triceps
* Close grip bench press
* Skullcrushers
* Barbell curls
* Incline dumbbell curls
Shoulders
* Military press
* Side laterals
* Rear laterals
* Shrugs

Thursday: Evening 10k run (50 mins)

Friday: Off

Saturday: Legs
* Squats
* Leg press
* Leg extensions
* Leg curls

Easygainer

The workout seems fine, although I'd add in a calf movement on the leg day and possibly after chest too.

I think 10k run is WAY too much if all you wanna do is lose fat. You don't have to kill yourself to lose fat - in fact exercising at a moderate intensity for 45mins to 1 hour will do that far better. If you aren't exercising on an empty stomach, do it up to 70% intensity.

Are you new to training? I ask this only because it is very hard to build muscle and lose fat at the same time. You might wanna just cut the body fat first (still weightlifting) and then work on getting muscle... or get muscle and then cut as you'd have a higher metabolism.

tribulus

You said you're bf is 24% so maybe you should concentrate on dropping that down first and then focus on gaining mass.

As easygainer said a combination of weights and cardio would be good for fat loss as you could use those weight training sessions to see what exercises/sets/rep range etc. works best for you. That way when you start on your buking phase you could hopefully have a well tuned workout plan already in place.

good luck

cousin_borat

Thanks for the reply.

Easygainer, because I'm 6"3' and 190 pounds I can't see myself losing much more weight. Therefore I felt adopting the second approach you stated would be better. it may make more sense to increase muscle with weight training and in turn lose the fat due to the higher metabolism. I stand to be corrected on this if anyone differs on this

As far as the running goes, I want to keep myself at current fitness level so I have been doing running previous to starting this weight routine. I use a HRM and run at 75-80% intensity for 50 mins, this works out at around 10k. Distance varies slightly but the goal is to keep within the same intensity range when running for 50 minutes.

I'm not new to training but previously I have not seen the results hoped for, hence starting over. This time I hope that with the correct weight/cardio routine, diet and time planning and by keeping track of my measurements and BF% I will see significant gains.