Advice on new workout

hellothere1

Hi, figured I'd come to boards.ie to see if there were some people who could point me in a few directions and maybe I can figure out which one to take.

I've been getting back into an active lifestyle lately and I've been using the same workout routine I used in the past. I'd prefer to mix it up a bit to keep me interested. Just over 2 years ago I was using a 3-day routine which focused on 2 muscle groups each day, some weeks I would go to the gym 5/6 times, others only 3, but I would always use the 3 day workout routine. It worked for me at the time and I gained a bit of weight (over the course of the year I would say about 30lbs) and got pretty ripped fairly fast, with my body fat dropping to less than 7% by the end.

Lately I've been swimming twice a week and trying to get to the gym 3 times a week with the same old routine. The goal is to hit 170lbs (I'm currently 155) pretty fast and drop the body fat to about 12/13% (it's 15.5 right now). Here's the routine, if anyone has any suggestions on changing it or a complete overhaul then please share them.

Day 1:
Chest/Triceps
Bench - 75lbs (+bar)-3sets-10 reps
Dumbell incline - 40lbs-3sets-8 reps
Bench decline (Smith Machine) - 100lbs (+bar) 3sets, 12 reps
Fly machine - 70lbs 3sets 10 reps
French Press, EZ bar - 65lbs - 3sets-12reps
Rope pushdown -40lbs-3sets-10reps
Overhead extension-cable rope-35lbs-3sets-10reps
Dip (Burnout)-12reps

Day2
Back/Biceps
Bent-over row 110lbs-3sets-12 reps
Lat pulldown-110lbs-3 sets- 10 reps
Seated row100lbs-3 sets-12 reps
DB bicep curls 22.5-3sets-10 reps
Preacher curl 30lbs (+bar)-3 sets-10 reps
Forearm reverse raise 50lbs-3sets-10 reps

Day 3
Shoulders/Legs
Military (bench at 80 degree angle), 65lbs-3sets-12 reps
Lateral shoulder raise - 20lbs-3sets-9/10reps
Dumbbell shoulder press-25lbs-3sets-10reps
Dumbbell Shrugs-65lbs-3sets-15reps
Squats 130lbs-3sets-10reps
Calf Raise (Leg Press machine) 225lbs-3sets-15reps
Leg extensions-80lbs-3sets-12reps
Hamstring Curls-90lbs-3sets-10 reps

So in the ideal week this happens mon/wed/fri with 45 minutes of swimming on tues/thurs. Also 4 times a week I have a 20 minute bike ride to/from work.

Thanks in advance to anyone that replies. Really looking to mix this up and hit it hard over the next few weeks.

zzfh

i used to have a routine like this,it was fine for a while till i stalled making progress,i changed to a full body type routine and got way better results,although im more intrested in strength than size.i defo wouldnt go back to a split,but having said that its way better for the fat burning aspect opposed to a full body where i found i needed alot of rest between sets.depends on the person but id take the full body with big compounds and less volume for better gains.

txl

Add Deadlifts in to your back day

SorGan

complete overkill imo....dump the clutter and hit the basics harder:

deadlift
squat
bench
rows
pullups
side raises
abs



split it anyway that makes sense.:cool:

Barry SeanScoil

I agree with the other coments splits are for bodybuilders and streoid users the gain will only last for so long... this is what i would recomend.
monday day 1, wed day 2, friday day 1 and so on.....
Day 1
squat
bench
deadlift
pull ups / dips

Day 2
squat
overhead press
bent over row
straight bar bicep curls

3-8 reps x 4 sets of each
increase wieght of every exercise by 2.5kg every session, when you get to a point where you can't perform more than 3 reps of a set then drop the wieght by 75% the start of the next session and keep going