I wana get jacked and ripped and blah blah blah?

[BrickTop1012]

J/k, but yes this is another "Rate my workout / diet plan" thread. But I would appreciate some advice here from people who know what their talking about.

Im looking to just generally get in good shape. Im not going for the body builder look with 4% BF and 20 inch biceps. I don't need veins coming out of my abbs. You get the point. I wana shed some fat to the point where I look toned and gain some lean mass on my upper body. And improve my strength.

Vitals:
6'1
215lbs
20ish % BF
Bench-205
Dead-335
Squat-never maxed but I do sets of 8 with 225

Heres my plan. Tell me what you think. Im trying to stay away from isolation and stick with compound power movements to try to build strength and size.

Monday:
Squat
DB Lunge
Flat Bench
Wide Grip Incline Bench
Dips
Sit Ups
Hanging Leg Raises
Abb Wheel Roll Outs

Tuesday:
Deadlift
Pull Up
DB Overhead Press
Upright Row
Clean
Russian Twist
DB Side Bends (the oblique exercise where you bend laterally with a DB in one hand)
Super Mans (supine reverse crunch thing)
Good Mornings (light weight)

Wednesday:
Cardio in the form of:
Kettelbell Circuits
BW Calisthenics
Jump Rope
Heavy Bag
Rowing Machine
...and other functional methods of training.

Thursday:
Same as Monday

Friday:
Same as Tuesday

Saturday:
Same as Wednesday

Sunday:
Rest + Cheat Meal at my mothers house at night.

The rep scheme during the resistance days MTRF will be something like 4 sets 8-12 reps per exercise. Some a little more, some a little less.

Now for the Diet, im planing on keeping it very very clean. Carbs Protein and fiber in the morning. Light lunch. Protein and vegetables for dinner. Probably consuming an amount of calories just under the amount that I spend during the day / workout.

Gimmy your thoughts.

Thanks.

[thailegacy]

Originally Posted by BrickTop1012

J/k?but yes this is another ?Rate my workout / diet plan? thread. But I would appreciate some advice here from people who know what their talking about.

Im looking to just generally get in good shape. Im not going for the body builder look with 4% BF and 20 inch biceps. I don?t need veins coming out of my abb?s. You get the point. I wana shed some fat to the point where I look toned and gain some lean mass on my upper body. And improve my strength.

Vitals:
6?1
215lbs
20ish % BF
Bench-205
Dead-335
Squat-never maxed but I do sets of 8 with 225

Heres my plan. Tell me what you think. Im trying to stay away from isolation and stick with compound power movements to try to build strength and size.

Monday:
Squat
DB Lunge
Flat Bench
Wide Grip Incline Bench
Dips
Sit Ups
Hanging Leg Raises
Abb Wheel Roll Outs.

Tuesday:
Deadlift
Pull Up
DB Overhead Press
Upright Row
Clean
Russian Twist
DB Side Bends (the oblique exercise where you bend laterally with a DB in one hand)
Super Mans (supine reverse crunch thing)
Good Mornings (light weight)

Wednesday:
Cardio in the form of:
Kettelbell Circuits
BW Calisthenics
Jump Rope
Heavy Bag
Rowing Machine
?.and other functional methods of training.

Thursday:
Same as Monday

Friday:
Same as Tuesday

Saturday:
Same as Wednesday

Sunday:
Rest + Cheat Meal at my mothers house at night.

The rep scheme during the resistance days MTRF will be something like 4 sets 8-12 reps per exercise. Some a little more, some a little less.

Now for the Diet, im planing on keeping it very very clean. Carbs Protein and fiber in the morning. Light lunch. Protein and vegetables for dinner. Probably consuming an amount of calories just under the amount that I spend during the day / workout.

Gimmy your thoughts.

Thanks.

who made you that routine?? looks awfull... and your woorking out too much.. man i really hope your not making your own routines.. unless yoour a personal trainer..

i say go and try the bill star 5x5 his being training ppl for over 20 year and his routines are legit..

http://www.geocities.com/elitemadcow...Linear_5x5.htm

better trust one of the best trainers out there than some weird routine that God knows who made.

you work 3x per week.. and thats all you need trust me