Help with my workout program?

[scott9535]

I've been trying to burn off excess bodyfat over the past month, I started at 210 and i'm now currently 200 but it seems like I am somewhat plateaued as far as looking weight goes. I do a five day split, chest, arms, back, shoulders, legs (in no particular order) with saturday and sunday off. I start off my workout with 5 minutes of light cardio and follow my workouts with about 10 minutes on treadmill. Im still in high school so it is really hard for me to follow a strict diet so I just try to eat as healthy as possible. What are your reccomendations on how to overcome this plateau and reach my goal weight of 185-190 before I start to bulk again. I have only been working out consistantly for about a year now, so I am open to changes to my workouts. Below is a copy of my current workout: (no particular order)

Chest:
Inclined Press (free weights) 3 sets 8-10 reps
Flat press (bench) 3 sets 8-10 reps
Declined Press (bench) 3 sets 8-10 reps
Forward Cable Swings 3 sets 10 reps
Peck Deck Flies 5 sets 10 reps
Dumbbell Pullovers 3 sets 10


Back:
Deadlifts 5 sets 8-10 reps
T-bar Rows 3 sets 8-10 reps
Closed Grip Pull Down 3 sets 8-10 reps
Wide Grip Pull Down 3 sets 8-10 reps
Bent Over Rows 3 sets 8-10 reps
Rope Face Pulls 3 sets 8-10 reps
Lower Back Hyperextensions 3 sets 8-10 reps


Shoulders:
Seated Dumbbell Press 3 sets 8-10 reps
Seated Smith Press 3 sets 8-10 reps
Lateral Raises 3 sets 8-10 reps
Plate Front Raises 3 sets 8-10 reps
Downward Cable Swings 3 sets 8-10 reps
Shoulder Shrugs 3 sets 8-10 reps
Bradford Press 3 sets 25 reps


Arms:
Inclined Dumbbell Curls 4 sets 10 reps
Skull Crushers 4 sets 10 reps
Preacher Curls 4 sets 10 reps
Cable Tricep Extensions 4 sets 10 reps
Cross Curls 4 sets 10 reps
Curl Grip Tricep Extensions 4 sets 10 reps
Preacher Hammer Curl 3 sets 10 (light weight focusing on full range of motion)


Legs:
Squats 7 sets 10 reps
Leg Press 7 sets 10 reps
Leg Extensions 3 sets 10 reps
Hamstring Curls 3 sets 10 reps
Straight Leg Deadlifts 3 sets 10

[Anzy]

I've been trying to burn off excess bodyfat over the past month, I started at 210 and i'm now currently 200 but it seems like I am somewhat plateaued as far as looking weight goes. I do a five day split, chest, arms, back, shoulders, legs (in no particular order) with saturday and sunday off. I start off my workout with 5 minutes of light cardio and follow my workouts with about 10 minutes on treadmill. Im still in high school so it is really hard for me to follow a strict diet so I just try to eat as healthy as possible. What are your reccomendations on how to overcome this plateau and reach my goal weight of 185-190 before I start to bulk again. I have only been working out consistantly for about a year now, so I am open to changes to my workouts. Below is a copy of my current workout: (no particular order)

Chest:
Inclined Press (free weights) 3 sets 8-10 reps
Flat press (bench) 3 sets 8-10 reps
Declined Press (bench) 3 sets 8-10 reps
Forward Cable Swings 3 sets 10 reps
Peck Deck Flies 5 sets 10 reps
Dumbbell Pullovers 3 sets 10


Back:
Deadlifts 5 sets 8-10 reps
T-bar Rows 3 sets 8-10 reps
Closed Grip Pull Down 3 sets 8-10 reps
Wide Grip Pull Down 3 sets 8-10 reps
Bent Over Rows 3 sets 8-10 reps
Rope Face Pulls 3 sets 8-10 reps
Lower Back Hyperextensions 3 sets 8-10 reps


Shoulders:
Seated Dumbbell Press 3 sets 8-10 reps
Seated Smith Press 3 sets 8-10 reps
Lateral Raises 3 sets 8-10 reps
Plate Front Raises 3 sets 8-10 reps
Downward Cable Swings 3 sets 8-10 reps
Shoulder Shrugs 3 sets 8-10 reps
Bradford Press 3 sets 25 reps


Arms:
Inclined Dumbbell Curls 4 sets 10 reps
Skull Crushers 4 sets 10 reps
Preacher Curls 4 sets 10 reps
Cable Tricep Extensions 4 sets 10 reps
Cross Curls 4 sets 10 reps
Curl Grip Tricep Extensions 4 sets 10 reps
Preacher Hammer Curl 3 sets 10 (light weight focusing on full range of motion)


Legs:
Squats 7 sets 10 reps
Leg Press 7 sets 10 reps
Leg Extensions 3 sets 10 reps
Hamstring Curls 3 sets 10 reps
Straight Leg Deadlifts 3 sets 10

A couple things...first off, you have lost 10 pounds in a month. You have not plateaud. A plateau is when your weight doesn't change for q month. Unfortunately, weight loss is not a constant thing and the scale doesn't move every time you get on it. Deal with it.

Next, your workout was designed by someone either juicing or lacking knowledge. Too much volume. 7x10 squats? Sheesh.

Also check your nutrition. Losing weight is a matter of eating less than you burn. Can't outwork a crappy diet.

[musikguy72]

^^^ this

Weight loss is about diet, not routine. Figure out what your maintenance calories are and then eat 10 to 20% less. No magic. Just eat a little less than what you calculate you burn with your routine and hit your macro numbers.
Speaking of routine, yours seems a bit advanced. You could probably make better gains with one that fits your training level.

[TheCelt1982]

Weight loss is simple!

Loose weight if Calories in are less than calories burnt. Dont matter what you eat, when you eat it or how much you work out!

You can loose weight while drinking vegetable oil and sitting on the couch all day if your in calorie deficit.

Never mind the bull****, just go on calorie deficit!

Weight yourself each morn, keep track of it and if your weight is going up or staying the same then eat a little less. Keep doing that until you notice your weight going down by whatever amount your comfortable with.

Simple!

[scott9535]

Weight loss is simple!

Loose weight if Calories in are less than calories burnt. Dont matter what you eat, when you eat it or how much you work out!

You can loose weight while drinking vegetable oil and sitting on the couch all day if your in calorie deficit.

Never mind the bull****, just go on calorie deficit!

Weight yourself each morn, keep track of it and if your weight is going up or staying the same then eat a little less. Keep doing that until you notice your weight going down by whatever amount your comfortable with.

Simple!

Ive calculated my calorie intake to be around 3400-3600 calories a day (based on different formulas), so by eating around 3000 calories or less a day I should be fine? Also, i've designed my workout program from reading books about bodybuilding, and watching many different youtube videos from all natural bodybuilders (Nick Wright, J.R. Barthell, Chad Taylor, Lee Hayward) so I was unaware that I am overtraining and incorporating too much volume into my workout. Finally, would it be best to try designing a program with alot of compound movements with high weight to try for a month or two to see if it helps?

[musikguy72]

would it be best to try designing a program with alot of compound movements with high weight to try for a month or two to see if it helps?

Don't design your own program. That would be best. And don't copy the routines of people who are at a different training level than you.
Find a good beginners routine and run it as is. Learn from it and learn how your body reacts to it. That would be the best course of action.

[scott9535]

Don't design your own program. That would be best. And don't copy the routines of people who are at a different training level than you.
Find a good beginners routine and run it as is. Learn from it and learn how your body reacts to it. That would be the best course of action.

Is there a certain program that you would reccomend?

[musikguy72]

Is there a certain program that you would reccomend?

As long as it's a beginners program written by someone who knows what they are doing, you will gain. Everyone has a favorite that has worked well for them. You should look at several and find one that looks appealing to you.

Here's the one I like: http://forum.bodybuilding.com/showthread.php?t=4195843

Don't forget to eat the proper amount of macros daily and keep a handle on how many calories you are eating daily with your current goals in mind.