Is there something wrong with my workout plan?

[jprunner]

Hey all,

I've been doing the following full body workout (3 times a week) for a couple of months now. I'm seeing some results. But since i'm a beginner, I need some advice on what i'm doing. Here is my workout plan (3 sets of 8~12):

Bench press (flat)
Bench press (incline)
Chest flyes (machine)

Squats
Leg extension
Leg curls (seated)
Calf raises (dumbbell)

Chin-ups (3 x failure)
Bicep curls
overhead dumbbell extension

Lat pull down
Upper back seated rows
Bent over rows

Military press (standing)
barbell upright rows
Shrugs (dumbbell)

I finish this gym session within 75~85 minutes sweating like a pig. I do it 3 times a week. On rest days, I do a sprint HIIT cardio workout for 15 minutes (all-out 10 seconds sprinting : 30 seconds rest).

now I'm eating my TDEE calories (strict clean).

My goal is to gain muscle and lose weight at the same time.

What I wanna know is that: Is there something wrong in my workout plan? Is it fine and covering all muscle groups?

Thanx in advance.

[rXoL]

My goal is to gain muscle and lose weight at the same time.

This is very very hard to do, but since you are a beginner you may see it happen. There is a point where it just cuts off and you either gain weight and muscle, or lose fat and some muscle.

You should follow Starting Strength (it is a sticky), simply because it will build a very strong base for you before you. Also deadlift!

[angrypenguin54]

You are doing too many exercises and I doubt getting the intensity needed from each one.

Each work out do one of the following -
Horizontal Press
Horizontal Pull
Vertical Press
Vertical Pull
Squats or Deadlift ( i like squats twice a week, DL once)

I would set up an A and B workout and alternate.

example A
DB Bench press
Barbell Rows
Pull Ups
Push Press
Squats

B
Deadlift
Barbell Bench Press
DB Rows
Pulldowns
Seated DB Military Press

I like to work Barbell exercies as 5x5 or 4x 6-8 and the DB exercises as 3 x 8-10 to give a blend of strength and size. As long as you are working around 25 to 30 reps per exercise you are good though. The key is to make sure your last rep is really your last rep, with maybe 1 in the tank or 2 in the early sets.

[akolatier]

You are trying to do too much in one workout. You should definitely split up your workouts. I would recommend splitting up your workouts also. There are alot of beginner routines here on the boards. Personally, I like to do 1 warm up set of about 10-15 reps and 2-3 working sets of 7-9 reps for each exercise.

Gaining muscle and losing weight at the same time is virtually impossible. You can gain muscle slowly while minimizing fat gain (or even losing a small amount) by eating around your TDEE and continuing to lift or you can lose mostly fat and a little muscle by eating under your TDEE, or gain more muscle and a little bit fat by eating above your TDEE. The key to building muscle is knowing how your own body responds to diet and lifting. The only way to learn it is to experiment.

[bennmuz]

WAY too much volume for a beginner, like the other guys said.

Get yourself on a recognised programme. Take a look in the stickies.

[MCCoolGuyFresh]

Hey all,

I've been doing the following full body workout (3 times a week) for a couple of months now. I'm seeing some results. But since i'm a beginner, I need some advice on what i'm doing. Here is my workout plan (3 sets of 8~12):

Bench press (flat)
Bench press (incline)
Chest flyes (machine)

Squats
Leg extension
Leg curls (seated)
Calf raises (dumbbell)

Chin-ups (3 x failure)
Bicep curls
overhead dumbbell extension

Lat pull down
Upper back seated rows
Bent over rows

Military press (standing)
barbell upright rows
Shrugs (dumbbell)

I finish this gym session within 75~85 minutes sweating like a pig. I do it 3 times a week. On rest days, I do a sprint HIIT cardio workout for 15 minutes (all-out 10 seconds sprinting : 30 seconds rest).

now I'm eating my TDEE calories (strict clean).

My goal is to gain muscle and lose weight at the same time.

What I wanna know is that: Is there something wrong in my workout plan? Is it fine and covering all muscle groups?

Thanx in advance.

If you want to see more rapid gains I would do squats and deadlifts, but leg extentions and leg curls work as well. It's better than no leg workout, plus there's less risk of injury.

I would take out shrugs and only do one type of row.

[Jasonk282]

you got way to much going on

squat
bench
row
chins

squat
incline/ohp
deadlift
dips

dat's all mane