Which routine would be best for me?

[Kasavage]

So for the past two months I have been doing this routine. It is working very well, I've dropped 4% body fat in the last two months using this method, but is there something better I can do?

Chest
Incline Bench 3x10
Close Grip Bench 3x10
Decline Bench 3x10
Dumbell Bench 3x10

Bicep/Tricep
Hammer Curls 3x10 + 5 burns
Incline Dumbell 3x10 +5 burns
EZ Bar 3x10
Tri Exts 3x10
Skullcrushers 3x10

Shoulders
Side Lateral 3x10
Dumbell Press 3x10
Front Raise 3x10
Military Press 3x10

Back/Legs
Dumbell Rows 3x10
Lat Pulldown 3x10
Shrugs 3x10
Bent Rows 2xMax

Cardio - 5 Days (LISS, MISS, HIIT, MISS, LISS)

Diet: I eat very well, however I'm deployed right now so I can't give you a break down of what I eat because its usually very random. I don't have alot of equipment to use but I was thinking of maybe trying a 5x5 to gain some more strength, but I will list my stats below. Any help is appreciated, suggestions or comments as well.

Stats -
Age: 21
Weight: 210
Height: 6'2"
Waist: 34"

I'm an over all lean guy with the exception of the love handles/tiny bit of belly fat and some chest fat. The whole idea is to get rid of this in the next four months.

Weight Stats-
Bench: 300 1RM, 225 x 8 usually but I believe I pinched a nerve in my shoulder so I have been sticking to 205 due to pain restrictions

Squat: 315x6 (little weak compared to bench but I've always been strong at bench just recently started serious squatting

Deadlift: 250x10 (same as above, I've never been a serious deadlifter but it has become one of my favorites now)

Any help would be great. I would post pictures but since I'm out to sea I don't have a strong internet connection. Thanks again.

[Marine man]

That is way too much volume.

[JaRHeaD911]

That is way too much volume.

what u mean by that?

[Marine man]

he has four exercises for chest, four for shoudlers, redundant exercises for back, nothing for legs. I guess I should ask how often he's doing this but even then. For a natural he'd be better off working each bodypart twice a week with two exercises at most. Three for triceps aren't needed. Especially for fat loss this is over kill. This much volume on a deficit is bad news.

Also, he's deployed. What does he do, what's the schedule like? Whats the pt schedule like?

[Kasavage]

Sorry about that. I copied the wrong file and put it in. This is what my Back/Leg day looks like:

Back/Legs
Dumbell Rows 3x10
Lat Pulldown 3x10
Shrugs 3x10
Bent Rows 2xMax
Squats 3x8
Deadlifts 3x10

How is that too much volume? A four day split. I'm a Gas Turbine Systems Technician so I work in and out of 100+ degree spaces all day. I think the problem I'm meeting right now is I'm not consuming enough for my BMR so I'm not going to get any further. Any idea would be appreciated. I also forgot to mention I do anywhere from 3-5 miles each cardio session. I'm still wondering about this too much volume comment. If you can help please do so.

[GoogleFreak]

Sorry about that. I copied the wrong file and put it in. This is what my Back/Leg day looks like:

Back/Legs
Dumbell Rows 3x10
Lat Pulldown 3x10
Shrugs 3x10
Bent Rows 2xMax
Squats 3x8
Deadlifts 3x10

How is that too much volume? A four day split. I'm a Gas Turbine Systems Technician so I work in and out of 100+ degree spaces all day. I think the problem I'm meeting right now is I'm not consuming enough for my BMR so I'm not going to get any further. Any idea would be appreciated. I also forgot to mention I do anywhere from 3-5 miles each cardio session. I'm still wondering about this too much volume comment. If you can help please do so.

Not sure how often you should lift to maintain the muscle mass. If you decide to gain muscle mass this a good time but you want to lose fat. Maybe you should work each body part once or twice a week no more the rest should go to cardio.

Btw you can increase your metabolism buy consuming coconut oil, it won't make you fat in fact you will lose weight. From I have read people lose about 1 lb each month without any major diet change. This will help you with calories needed and energy.

Before doing cardio I suggest you do breathing exercise for at least 10 minutes this will help increase you metabolism and with performance.

[Marine man]

Sorry about that. I copied the wrong file and put it in. This is what my Back/Leg day looks like:

Back/Legs
Dumbell Rows 3x10
Lat Pulldown 3x10
Shrugs 3x10
Bent Rows 2xMax
Squats 3x8
Deadlifts 3x10

How is that too much volume? A four day split. I'm a Gas Turbine Systems Technician so I work in and out of 100+ degree spaces all day. I think the problem I'm meeting right now is I'm not consuming enough for my BMR so I'm not going to get any further. Any idea would be appreciated. I also forgot to mention I do anywhere from 3-5 miles each cardio session. I'm still wondering about this too much volume comment. If you can help please do so.

So you're doing 3-5 miles of running 5 days a week, 12+sets per body part (and how many chest/arms/back-leg days are you doing a week) and working in 100+ degree spaces on a diet and you don't see an issue?

You don't need that much volume in the first place. You have too many chest exercises. Combine that with the 4 shoulder exercises and you have a recipe for blown shoulders down the road. On a diet you want to reduce your volume. The body can not handle that much stress for long.

I'm assuming you're not using any drugs. For a natural, working each body part 2x a week is optimal. You don't need that many exercises per body part. I can post a rational split if you'd like. I prefer full body workouts 2-3 times a week but they're not mandatory. Upper/lower would be great. How long have you been lifting?

why are you doing so much cardio? I understand you may have unit PT so that's fine. Some people also like cardio and that's fine too, but take that into consideration. Most chow halls have the calories of the meals on the chow line. If they don't, I had the navy manual which broke down the calories of each meal. You can ask someone that works in the chow hall (not sure what branch you're in) for it. Or if you have access to the share drive look under supply and then look for the s-6 folder. You'll fiind it there

[BadShot25]

You have a day for arms and a day for shoulders but you don't even have a day dedicated just for legs. That's a horrible routine and if you can squat more than you deadlift then you're probably squatting real shallow so you're not even working your legs right.

[bert_johnson]

Can you post the rational split plz

So you're doing 3-5 miles of running 5 days a week, 12+sets per body part (and how many chest/arms/back-leg days are you doing a week) and working in 100+ degree spaces on a diet and you don't see an issue?

You don't need that much volume in the first place. You have too many chest exercises. Combine that with the 4 shoulder exercises and you have a recipe for blown shoulders down the road. On a diet you want to reduce your volume. The body can not handle that much stress for long.

I'm assuming you're not using any drugs. For a natural, working each body part 2x a week is optimal. You don't need that many exercises per body part. I can post a rational split if you'd like. I prefer full body workouts 2-3 times a week but they're not mandatory. Upper/lower would be great. How long have you been lifting?

why are you doing so much cardio? I understand you may have unit PT so that's fine. Some people also like cardio and that's fine too, but take that into consideration. Most chow halls have the calories of the meals on the chow line. If they don't, I had the navy manual which broke down the calories of each meal. You can ask someone that works in the chow hall (not sure what branch you're in) for it. Or if you have access to the share drive look under supply and then look for the s-6 folder. You'll fiind it there

[Kasavage]

I have been lifting off and on, when I say that I mean like 6 months inport minimal lifting, gym twice a week and then at sea full time. I have not been a steady gym goer since high school. I'm getting back into these last few months. I started with circuit training and dropped 25 lbs with the cardio noted, same plan why change what works. I'm on a small boy so they don't PT here, obviously not enough space so I work out on my own when ever I get time. My sleep schedule is all over the place but when I can I get my seven hours.

From what you guys are telling me I need to lower the volume I don't really understand what that means. I did a lot of circuit training for football and boxing when I was in high school so that is pretty much all I'm used to. I know a lot about dieting and how to use circuits but since I've been out to sea with the minimal equipment, not like at my house, I have to come up with a split routine. If any of you have had the experience of being in the Navy then you know that people just go to the gym to play around. I can't be jumping from chest to tri's that easy. There is one smith machine on the ship, that's it. Anything else chest is dumbells.

As for the lowering of the volume can anyone give me an example or possibly use what I have already and show me how I could optimize my routine. Thanks. I appreciate all the comments.

[Marine man]

I have been lifting off and on, when I say that I mean like 6 months inport minimal lifting, gym twice a week and then at sea full time. I have not been a steady gym goer since high school. I'm getting back into these last few months. I started with circuit training and dropped 25 lbs with the cardio noted, same plan why change what works. I'm on a small boy so they don't PT here, obviously not enough space so I work out on my own when ever I get time. My sleep schedule is all over the place but when I can I get my seven hours.

From what you guys are telling me I need to lower the volume I don't really understand what that means. I did a lot of circuit training for football and boxing when I was in high school so that is pretty much all I'm used to. I know a lot about dieting and how to use circuits but since I've been out to sea with the minimal equipment, not like at my house, I have to come up with a split routine. If any of you have had the experience of being in the Navy then you know that people just go to the gym to play around. I can't be jumping from chest to tri's that easy. There is one smith machine on the ship, that's it. Anything else chest is dumbells.

As for the lowering of the volume can anyone give me an example or possibly use what I have already and show me how I could optimize my routine. Thanks. I appreciate all the comments.

If you're on a ship then you're probably limited in time and amount of available equipment.

this routine works, taken from lyle mcdonald's forum

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

also this works http://startingstrength.wikia.com/wi..._Strength_Wiki

[BadShot25]

I'm on a small boy

Tell me more. (no ****)(no homo)