Effective Training routine?

[hulk67]

Goals: Increase muscle mass and reduce BF% while keep weight consistant.
220lbs. Current BF% is 15%. (Goal is 8-10%) Timeframe for goal: 8-9 months.

-33yrs old
-Weightlifting at least 3 days a week since age 16.
-My muscles tend to overtrain easily.

I am on week 3 of this schedule and I feel great! Some nice minor muscle soreness so I know it;s working a bit, heh.

Abs 1 set until failure and 20-30 minutes on the exercise bike dailyas well:

Monday - Chest(3 Exercises: 12-15 total sets: 10-12 reps per set - Trying to build a little strength but not size.)

Tuesday - Back(3 Exercises: 12-15 total sets: 12-15 reps per set - back is big enough just want definition.)

Weds - Shoulders(3 Exercises: 12-15 total sets: 6-10 reps per set. Trying to go a little heavier to build this area a little. I hit all 2 heads of the shoulder each shoulder day)

Thursday - Legs(3 Exercises: 12-15 total sets: 15 reps per set. Legs are big enough I just want to stimulate the muscles in my entire body.)

Friday - Arms(3 Bicep/3 Tricep Exercises(superseted): 12 total sets. I always want bigger Arms so I try to keep reps between 6-10.)

Saturday - Just cardio 30 minutes.
Sunday - Just cardio 30 minutes.
__________________________________________________ ___

Diet:
Suppliments right now:
-B-complex multi
-C
-E
-Omega-3 multi-oils.

Eating 4-5 meals per day consisting of whole grains, tuna (in water), Chicken Breasts, Brown Rice, small amounts of whole-grain pasta(when I have it), Turkey, Ham, Legumes(ranging from black beans-kidney beans), 90%+ lean ground beef/steaks, Total Raisin Bran(switching to Wheaties I think, the raisins are starting to make me ill...too...many...raisins...), peanut butter, bananas, apples and Myoplex Shakes.

I do have 1 cheat day per week, either Friday or Saturday. Even on those days I was good though, maybe a couple slices of cheese, greek or spinach pizza. =)

Thoughts?

What would you folks change?

I have a bottle of Superdrol & Rebound XT, staring me in the face as well and I have not cracked it open yet. I wanted to see how my routine above does first without any additional help.

Any help would be appreciated,

-H

[RipStone]

Originally Posted by hulk67

Goals: Increase muscle mass and reduce BF% while keep weight consistant.
-H

This goal^^^ is almost impossible to achieve. In order to chnage your body composistion you need to either lose fat or gain muscle, but its very hard to do both at once and even if you manage to your weight is probabaly gonna increase. It is best to pick one goal at a time...either cut and lose fat or buljk and add muscle. Having said that, if you choose to bulk, this doesnt mean you have to gain fat. You can clean bulk and limit fat gains by eating clean and doing some cardio.

Also, I noticed you want to bring up certain muscle groups while saying other muscles are fine. Problem is, you cant isolate certain muscle groups and say these ones I want more defintion, etc. Your body is gonna build muscle as one single unit or store fat as a single unit. Again, this comes down to pickin a goal.

[sabonis224]

Depends on what exercises you are doing.