Is this good for loosing fat

[readyto69]

So I'm currently loosing fat im 243 lbs at 18 years old 5"11

I know all the macros and stuff I need to do but just this question about lifting
Is this lifting routine good for me to use to be able to try to put on some mass at the same time as loosing fat because i dont want to end up skinny fat??
its frankomans dumbbell only split:

Chest

Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,10,8
Dumbbell Bench Press 4 12,10,10,8
Dumbbell Flys 3 12

Triceps
Dumbbell Skullcrusher 3 12
Dumbbell Tricep Kickback 3 12
One Arm Seated Dumbbell Extension 3 12
Tuesday - Rest Day

Wednesday - back and Biceps

Back

Exercise Sets Reps
One Arm Dumbbell Row 5 12,10,10,8,6
Bent Over Dumbbell Row 5 12,10,10,8,6
Dumbbell Pullover 2 12,10

Biceps
Incline Dumbbell Curl 3 10
Standing Dumbbell Curl 3 10
Cross Body Hammer Curl 2 10
Thursday - Rest Day

Friday - Legs and Shoulders


Exercise Sets Reps
Dumbbell Lunge 4 12,10,10,8
Dumbbell Step Up 3 12
Dumbbell Squat 4 12,10,10,8

Hamstrings
Dumbbell Stiff Leg Deadlift 4 12,10,10,8

Calves
Seated Dumbbell Calf Raise 2 15,12
Dumbbell Standing Calf Raise 2 12,10

Shoulders
Standing Dumbbell Press 4 12,10,10,8
Dumbbell Lateral Raise 3 12,10,10
Bent Over Dumbbell Reverse Fly 3 12,10,10
Dumbbell Shrug 4 12,10,10,8

[matman1813]

You would be better of with full body 3 days a week or a 4 day upper lower rather than bro splits.

[readyto69]

why is that

[matman1813]

why is that

Which one is optimal for muscle stimulation?

> Training each muscle group once a week
> Training each muscle group 2-3 times a week

48 hours should be enough for anyone to recover. Failing that, 72 is more than enough for anyone.

[readyto69]

Which one is optimal for muscle stimulation?

> Training each muscle group once a week
> Training each muscle group 2-3 times a week

48 hours should be enough for anyone to recover. Failing that, 72 is more than enough for anyone.

So If I did the following workout below while loosing fat I should continue untill I get lean and then I would change to split when trying to bulk yeah??

Monday
Full Body
Exercise Sets Reps
Dumbbell Squat 3 6-12
Dumbbell Bench Press 3 6-12
One Arm Dumbbell Row 3 6-12
Standing Dumbbell Curl 3 6-12
Two Arm Seated Dumbbell Extension 3 6-12
Sit Up 3 10-25

Wednesday
Full Body
Exercise Sets Reps
Dumbbell Step Up 3 6-12
Dumbbell Stiff Leg Deadlift 3 6-12
Seated Dumbbell Press 3 6-12
Standing One Leg Dumbbell Calf Raise 3 10-20
Dumbbell Shrug 3 10-15
Dumbbell Side Bends 3 10-15

Friday
Full Body
Exercise Sets Reps
Dumbbell Lunge 3 6-12
Dumbbell Floor Press 3 6-12
Wide Grip Pull Up 3 6-12
Standing Hammer Curl 3 6-12
Lying Dumbbell Extension 3 6-12
Lying Floor Leg Raise 3 10-25

[matman1813]

You never need to switch to a split, once muscle recovery is done, no more growth occurs. Therefore, for most people, all growth is done within 48 hours after training. You would make progress on a split but if you want optimal results you should stick to training each muscle group 2-3 times a week.

[slabm7]

IMO you have alot of crap in both those workouts you posted. I agree with MatMan, for someone who has never lifted before you should just go with a 3 times per week full body routine to build a good foundation. Stick with compound movements such as squat, bench, pull downs, rows, deadlifts and shoulder presses. Don't waste your time doing sidebends or calf raises.

[matman1813]

http://forum.bodybuilding.com/showth...hp?t=148036063

Here's a link to JasonDB's 5x5 routine. Solid routine.