new member would like comments and suggestions on weightlifting program

[jefffffffff]

Hi everyone. As the title says I'm a new member here. I am 58 years old, 145 lbs, 5' 11". 14% body fat. I hunt, fish and I am a competitive rifle and pistol shooter. I have been weightlifting about 7 months now. I really started doing it because I wanted to lose weight (lost 20 lbs is 7 months). I am incrementally getting much stronger and gaining muscle but not as much as I would think. But I guess that doesn't matter since I am getting stronger. I just switched up a little on my workouts and was hoping to get comments on that.

My main question is do I have the proper muscle groups divided up OK? Buy fire away with suggestions I want to make my workouts as efficients as I can.

TIA, Jeff


Monday:

Barbell bench press - 4 sets 6 reps 140 lbs
Bar military press - 4 sets 6 reps 65 lbs
Bar upright row - 4 sets 6 reps 70 lbs
Bosu pushup - 4 sets 12 reps
Dumbell fly - 4 sets 8 reps 30 lbs
Dumbell pullover - 4 sets 12 reps 50 lbs

Tuesday:

Machine leg press - 4 sets 15 reps 360 lbs
Calf raise - 4 sets 15 reps 360 lbs
Ab crunch machine - 4 sets 85 lbs 8 reps
t-bar row - 4 sets 35 lbs 6 reps
push press - 4 sets 8 reps 65 lbs
barbell squat - 4 sets 10 reps 155 lbs

Wed - Off

Thursday:

Machine triceps extension - 4 sets 8 reps 85 lbs
Machine chest press - 4 sets 6 reps 90 lbs
Machine biceps curl - 4 sets 8 reps 75 lbs
Barbell bench press - 4 sets 6 reps 135 lbs
Dip - 4 sets 8 reps
French press - 4 sets 15 reps 30 lbs

Friday:

One arm row - 4 sets 8 reps 60 lbs
V-up - 4 sets 12 reps
Push press - 4 sets 8 reps 65 lbs
Kneeling cable crunch - 4 sets 8 reps 80 lbs
High woodchopper - 4 sets 8 reps 80 lbs

[Iceman1800]

You might enjoy this other sub forum on here also if you are an outdoorsman.
http://forum.bodybuilding.com/forumdisplay.php?f=83

[RT1957]

Hi Jeff

Was wondering if you've checked out some of the beginner programs that are on the site....Starting Strengths or Strong lifts....reg park 5x5...... All Pro is another....Nothing really "wrong" with your program but a pre-designed one that has many successful people who have run them might be a good place to look. Some of the things I might look at is putting your biggest moves first...after a good warmup of course.

Good luck it just takes time to put on muscle

[hope27]

Hi everyone. As the title says I'm a new member here. I am 58 years old, 145 lbs, 5' 11". 14% body fat. I hunt, fish and I am a competitive rifle and pistol shooter. I have been weightlifting about 7 months now. I really started doing it because I wanted to lose weight (lost 20 lbs is 7 months). I am incrementally getting much stronger and gaining muscle but not as much as I would think. But I guess that doesn't matter since I am getting stronger. I just switched up a little on my workouts and was hoping to get comments on that.

My main question is do I have the proper muscle groups divided up OK? Buy fire away with suggestions I want to make my workouts as efficients as I can.

TIA, Jeff


Monday:

Barbell bench press - 4 sets 6 reps 140 lbs
Bar military press - 4 sets 6 reps 65 lbs
Bar upright row - 4 sets 6 reps 70 lbs
Bosu pushup - 4 sets 12 reps
Dumbell fly - 4 sets 8 reps 30 lbs
Dumbell pullover - 4 sets 12 reps 50 lbs

Tuesday:

Machine leg press - 4 sets 15 reps 360 lbs
Calf raise - 4 sets 15 reps 360 lbs
Ab crunch machine - 4 sets 85 lbs 8 reps
t-bar row - 4 sets 35 lbs 6 reps
push press - 4 sets 8 reps 65 lbs
barbell squat - 4 sets 10 reps 155 lbs

Wed - Off

Thursday:

Machine triceps extension - 4 sets 8 reps 85 lbs
Machine chest press - 4 sets 6 reps 90 lbs
Machine biceps curl - 4 sets 8 reps 75 lbs
Barbell bench press - 4 sets 6 reps 135 lbs
Dip - 4 sets 8 reps
French press - 4 sets 15 reps 30 lbs

Friday:

One ar row - 4 sets 8 reps 60 lbs
V-up - 4 sets 12 reps
Push press - 4 sets 8 reps 65 lbs
Kneeling cable crunch - 4 sets 8 reps 80 lbs
High woodchopper - 4 sets 8 reps 80 lbs

Hey nice to meet you and good job on your weight loss - what comes to mind when I look at what you do is the following:

1. While I have trained chest and shoulders together, if I am going to double up, I prefer chest and back. Your not going to be as strong on your military press after benching

2. I would squat first, but that is me. I usually warm up with lunges or extensions and ham curls

3. I don't do triceps before chest because again, you won't be as strong

I am not familiar with all of the exercises you do.

I might suggest a four day split as

Day one - Legs
Day two - Chest followed by tri's
Day three - shoulders and back
Day four - Chest followed by bi's - as I notice you are hitting chest twice a week

do abs whenever you want