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  1. #1
    Registered User riibes's Avatar
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    Workout 3x week program (Advice)

    Hello guys, i've been 2 months in the gym already, noticed nice changes specially on shoulders/arms. I can only lift 3 times per week and since i'm beginner, im trying to lose fat and gain some muscle mass at the same time (eating high protein in calorie deficit) I just want to know if maybe im overkilling the muscle with more reps than needed per week? Here's my training, tell me if I'm overdoing it, if I can remove any exercise, if I need add another exercise, or leave the way it is

    Monday - Chest, Triceps, Shoulders.

    - Bench Press - 3. 8~10
    - Dumbell chest press 4. 10
    - Seated machine flies 4. 10
    - Cable Crossover 4. 10
    - Dumbell side lateral raise 3~4. 8~10.
    - Seated dumbell press 4. 10
    - Rope pushdown triceps 4. 10
    - Bar pushdown triceps 4. 10

    Tuesday - Back, Biceps.

    - Bent over barbell rows - 4. 10
    - Seated low row cable - 4. 10
    - Lat pulldown - 4. 10
    - Lat pulldown behind neck - 4. 10
    - Dumbell curl - 4. 10
    - Hammer curl - 4. 10
    - Dumbell reverse curl - 4. 10

    Wednesday - Legs.

    - Squat - 4. 10
    - Deadlift - 4. 10
    - Leg Press - 4. 10
    - Machine lying leg curl - 4. 10
    - Machine leg extension - 4. 10
    - Dumbell Lunge - 4. 10

    I'm currently 177lbs at 6 ft, wanting to lose fat and stimulating body for some muscle mass gain or definition. Is this workout good? too many exercises at some muscle group? Any advice? thanks
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  2. #2
    Never accept defeat! backinthegymbro's Avatar
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    Are you over doing it? No. But you would get a lot more results if you trained each muscle group twice per week instead of once like right now.
    But with 3x a week, that will become difficult.
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  3. #3
    Registered User sqal's Avatar
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    Why not just do a full body workout 3x/week? Fierce 5 or something similar should do better.

    Nvm I read that wrong lol
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    Registered User EliKoehn's Avatar
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    I think that's a really good routine!

    (Also, nice to see you're incorporating rows on your back day as a beginner.) I am a similar height and started at a similar weight. If my advice is worth anything, I would nix the concern for losing fat right now and commit to a moderate bulk for about half a year. Eat at a healthy surplus of 500 or so calories a day, and focus on lifting as much weight as possible at that volume, and you should be steadily packing on muscle.

    My mistake was to think that bulking meant it was a good idea to go and destroy a pizza buffet every other day (it's not), but until I did commit to eating a surplus macronutrient threshold daily, I didn't really grow that much, even though I was training fairly well and consistently. Another mistake was to try and substitute the barbell with machines or cables as the main. Looks like you're already ahead of me on that one though!

    As others may likely recommend, I'd suggest you simply try to get bigger and stronger by eating more than you need while consistently training hard. I'd do this for at least half a year, not going overboard on junk food but putting the concern for gaining fat on the back burner for the time being, as long as you're not skipping workouts or failing to hit progressive overload near-every time. If I'd have done that a year or two earlier, I'm sure I'd be a lot further along now than I currently am.
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    You're likely undertraining.
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  6. #6
    Registered User riibes's Avatar
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    THanks everyone for the reply! So, I was checking my routine and I think I can go every friday aswell, what should I train that day since now i'm going 4 days a week? Chest/Back? because chest gets some shoulder and back gets some biceps, or should I do like at friday:

    1 triceps
    1 biceps
    2 back
    2 chest
    2 shoulder?
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  7. #7
    Han shot first! TolerantLactose's Avatar
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    With the number of exercises and sets you're doing and the amount of time you've been lifting, I doubt you're putting in sufficient effort to get through it all. I would strip it way down and concentrate on a few movements.
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