Rate my routine please

[Johny1234]

I want to lose 20-30Lbs and be at 10-12% BF but maintain or even gain muscle so what do you think mate?





Workout Routine & Meal Plan.

Workout: 20Mins Of Cardio after Lifting Each Day.

CHEST (Mon)
flat bench press, 4 x 6-8 reps
incline bench ? 4 x 6-8 reps
superset inc/flat flys 3 x 8-10 reps

BACK (Tues)
dead lifts 3 x 10
lat pull down 4 x 6-8 reps
bent barbell rows 4 x 6-8 reps
barbell shrugs 3 x 8 reps

DELTS (Weds)
Arnold press 4 x 6-8 reps
barbell press 3 x 6-8 reps
front raises 4 x 6-8 reps
superset side raises and upright rows 3 x 8 reps

ARMS (Thurs)
barbell curls/ dips 4 x 6-8 reps
hammer curls/close grip bench press 4 x 6-8reps
concentration curls/dumbbell kick backs 4 x 6-8 reps

LEGS (Fri)
Squats 4 x 8-10 reps
leg ext. 4 x 8-10reps
leg curls 5 x 8-10 reps
calf raises 4 x 6-10reps
superset leg press with calf press 3 x 6-10 reps

Abs (Every Other Day)
crunches 3 x 20 reps
leg raises 3 x 20 reps
weighted crunches 3 x 10reps
weighted side raises 3 x 10reps




Nutrition

Meal 1: Breakfast

1 cup of milk
egg Scrambled
Or Protein Shake if in a hurry.

Meal 2: Around Noon

6oz. of Tuna or Lean Turkey and Veggies.

Meal 3: After School

All Natural Peanut butter sandwich on wheat
Banana
1 Cup milk

Meal 4: Pre Workout

Tuna Patty with a small serving of brown rice and veggies

(Tuna patty is a can of tuna + 1 egg + crushed crackers formed into a patty for cooking)

Meal 5: Post Workout

Protein Shake

Meal 6: Lean chicken breast with veggies or Banana and Milk.

[Reid147]

I want to lose 20-30Lbs and be at 10-12% BF but maintain or even gain muscle so what do you think mate?





Workout Routine & Meal Plan.

Workout: 20Mins Of Cardio after Lifting Each Day.

CHEST (Mon)
flat bench press, 4 x 6-8 reps
incline bench ? 4 x 6-8 reps
superset inc/flat flys 3 x 8-10 reps

BACK (Tues)
dead lifts 3 x 10
lat pull down 4 x 6-8 reps
bent barbell rows 4 x 6-8 reps
barbell shrugs 3 x 8 reps

DELTS (Weds)
Arnold press 4 x 6-8 reps
barbell press 3 x 6-8 reps
front raises 4 x 6-8 reps
superset side raises and upright rows 3 x 8 reps

ARMS (Thurs)
barbell curls/ dips 4 x 6-8 reps
hammer curls/close grip bench press 4 x 6-8reps
concentration curls/dumbbell kick backs 4 x 6-8 reps

LEGS (Fri)
Squats 4 x 8-10 reps
leg ext. 4 x 8-10reps
leg curls 5 x 8-10 reps
calf raises 4 x 6-10reps
superset leg press with calf press 3 x 6-10 reps

Abs (Every Other Day)
crunches 3 x 20 reps
leg raises 3 x 20 reps
weighted crunches 3 x 10reps
weighted side raises 3 x 10reps




Nutrition

Meal 1: Breakfast

1 cup of milk
egg Scrambled
Or Protein Shake if in a hurry.

Meal 2: Around Noon

6oz. of Tuna or Lean Turkey and Veggies.

Meal 3: After School

All Natural Peanut butter sandwich on wheat
Banana
1 Cup milk

Meal 4: Pre Workout

Tuna Patty with a small serving of brown rice and veggies

(Tuna patty is a can of tuna + 1 egg + crushed crackers formed into a patty for cooking)

Meal 5: Post Workout

Protein Shake

Meal 6: Lean chicken breast with veggies or Banana and Milk.

Need to post a picture are you low bodyfat!!!
Looks like a good workout, maybe to many supersets
if you need to put on mass

also a good diet plan

[dsharp9000]

I want to lose 20-30Lbs and be at 10-12% BF but maintain or even gain muscle so what do you think mate?





Workout Routine & Meal Plan.

Workout: 20Mins Of Cardio after Lifting Each Day.

CHEST (Mon)
flat bench press, 4 x 6-8 reps
incline bench ? 4 x 6-8 reps
superset inc/flat flys 3 x 8-10 reps

BACK (Tues)
dead lifts 3 x 10
lat pull down 4 x 6-8 reps
bent barbell rows 4 x 6-8 reps
barbell shrugs 3 x 8 reps

DELTS (Weds)
Arnold press 4 x 6-8 reps
barbell press 3 x 6-8 reps
front raises 4 x 6-8 reps
superset side raises and upright rows 3 x 8 reps

ARMS (Thurs)
barbell curls/ dips 4 x 6-8 reps
hammer curls/close grip bench press 4 x 6-8reps
concentration curls/dumbbell kick backs 4 x 6-8 reps

LEGS (Fri)
Squats 4 x 8-10 reps
leg ext. 4 x 8-10reps
leg curls 5 x 8-10 reps
calf raises 4 x 6-10reps
superset leg press with calf press 3 x 6-10 reps

Abs (Every Other Day)
crunches 3 x 20 reps
leg raises 3 x 20 reps
weighted crunches 3 x 10reps
weighted side raises 3 x 10reps




Nutrition

Meal 1: Breakfast

1 cup of milk
egg Scrambled
Or Protein Shake if in a hurry.

Meal 2: Around Noon

6oz. of Tuna or Lean Turkey and Veggies.

Meal 3: After School

All Natural Peanut butter sandwich on wheat
Banana
1 Cup milk

Meal 4: Pre Workout

Tuna Patty with a small serving of brown rice and veggies

(Tuna patty is a can of tuna + 1 egg + crushed crackers formed into a patty for cooking)

Meal 5: Post Workout

Protein Shake

Meal 6: Lean chicken breast with veggies or Banana and Milk.

I think it looks good as far as split; i would maybe put abs in on arm day and maybe chest day as that seems to be the less demanding workouts...

Maybe also go to 5 sets of squat or replace the sets of leg extension with extra sets of squats as the squat will do more for you.

The 5 day split does have advantage of keeping your workout shorter ---i like shorter workouts everyday as it keeps me in a daily routine...

[Johny1234]

i have some bellyfat so i want to lose that and maintain or gain muscle also.

I will up some photos.

[Viperspit]

I'd move your Leg workout ahead in the roster. 4 days in a row of upper body is a bit too much imo. I try to do 3 max, then either a Rest day or Legs. As far as diet, I'd suggest using FitDay or something similar to see how your macros pan out towards your goals. good luck.

[Bando]

I had to look really hard to find anything I didn't like, but I did, your 17 and this is for builders over 35.

That said, the only thing I don't care for is the DB kickbacks on thurs. I would switch that to a lying hammer db tricep press, your elbows will thank me later.

For what it's worth I superset flyes and press and have have had good results. I think the combination of stretch and press is good for growth. Jay Cutler does this and calls it something like stretch and fill.

Otherwise a solid textbook w/o.

[Karl_Hungus]

Lots of good stuff in your routine -- I like that you have a good push/pull balance. The only things I would change is to reduce the volume of your shoulder day -- You really hammer your shoulders, and your shoulders are already getting hit hard on back and chest days. You also do front delt work, but no rear delt work (directly) ... I'd also totally get rid of upright rows (they are shoulder killers).

On your leg day, I'd consider ditching the leg curls and doing Romanian Deadlifts instead. Also...I'd consider dropping the leg extensions....your quads will get nailed very well with just squats.

[Johny1234]

Thanks for the input guys and i'm sorry i posted here! its just because people in the Teen section are so immature sometimes.

[amoreno]

Looks like you're off to a great start and have gotten some pretty good advice so far.

My 2cents ...

If you have a pull-up bar, you should seriously consider working pull-ups and chin-ups into your workout. If you're not able to do bodyweight pull-ups, try to work up to it because they should be a staple in any back workout. Same thing for chin-ups on arms day. Chin-ups (underhand) are great for building mass in the biceps and close-grip pull-ups (overhand) are great for the forearms.

You don't necessarily need to add to the number of exercises you're doing. You could drop lat pull-downs on back day, and then on arms day you could start with chins and maybe drop one of the dumbbell exercises at the end.

I also don't care for triceps kickbacks, I'd probably replace them with skull-crushers.

[ironwill2008]

Your routine looks good. I'm not sure you're getting enough calories with your nutrition plan, though, even with wanting to lose weight. Training 5 days in a row takes a lot of energy, and I have no idea what your training tolerance is. For now, be sure at least to eat all the food on your nutrition plan, every day; especially the protein. If you start feeling overtrained, add 300-500 calories a day, and try again.Good luck.

[Johny1234]

Well i changed it to a 3Day Split and yeah the kickbacks i tried once and didnt like it so i'm going to do Skull Crushers and thanks for the Advice on building Forearms.