Muzz

Ok here is my workout just wondering what people would change, just want to budge the rest of my gut really. Im lucky in the fact I am natually very broad so bulking up is no problem for me. Play rugby fairly seriously so get a fair bit of CV, mainly running on days off from the gym aswell.

Monday

15mins warmup on the rower, 3000 meters
15mins x-trainer

3x6 chest press @ 25kg (flat)
3x6 chest press @ 22kg (decline)
3x6 chest press @ 22kg (incline)
6x6 fly @ 10kg (incline)
3x6 pec dec @ 50kg
3x10 cable cross overs @ 25kg each handle
3x10 leg press @ 140kg

Wednesday

15mins warmup on the rower, 3000 meters
15 mins x-trainer

3x21 21's @ 16kg (Gym bar goes no higher than this )
3x6 bicep curl @ 16kg (dumbell)
3x8 trciep pulldown @ 55kg (think this is whats it called, on the cable crossover machine)
3x6 bicep curl @ 50kg (cable crossover machine)
3x6 bicep curl @ 45kg (arm curl machine)
3x10 tricep dips
3x10 leg press @ 140kg

Friday

15mins warmup on rower, 3000 meters
15mins x-trainer

3x16 chest press @ 12kg
3x6 bicep curl @ 16kg
3x16 pec dec @ 30kg
3x8 rowing torso @ 45kg
3x8 lat pulldown @ 55kg
3x10 back extension
3x8 shoulder press @ 65kg (bench press machine)
100 crunches
3x10 leg press @ 140kg

I have got some hydroxycut that a mate recommended to me so want to see what effects that has at getting rid of the fat. Obviously it isnt as mixed up as it could be but I am struggling for time at the moment, will change it up properly when I get back to uni in September.

Also I am having a protein drink after every workout.

Any advice chaps?

Andy_R

iTrader: (3)

So, you have Chest/Legs Monday.
Bi's/Tri's Legs Wednesday.
Chest/Abs/Back/Shoulder/Legs Friday.

Your aim is to work off some gut. OK!

First thing that strikes me is that your working lots of muscle groups at the same time, to much for me and my liking.
Your cardio or warmup is a good basis to work from though.

Every man will have there own way of training, what works for me may not work for you. My advice would be.

Monday work Chest&Bi's then hit your abs.
Wed work Shoulders & Legs hit your abs again.
Friday work Back/Tri's, Hammer your Abs yet again.

Idealy after working a targeted muscle group, you should rest that muscle group for a week.
Targeting & training your muscles in groups as sugested above will allow your muscles a week to recover, which gives them ample rest & recovery time.
Abs are unique in that they need less time to recover, it is possible to work them every other day.

Like I said above everyone will have their own experience of what works & what doesnt work for them. So dont take the above as gospel.

Hope that helps, if you do change to the above, id be interested to know how you progress with it.

Muzz

Cheers for the advise.

I have changed it around a bit based on what you said.

Monday is Chest day
Wednesday is Arms
Friday is solely dedicated to Shoulders and Back

Still do 3 sets of leg press on each of the days, have no real desire to get big legs just to keep them firm and strong.

In the days off from the gym I have been hitting my abs with a few hundred crunches.

Also modified the warmup to 20mins on the rower and 10mins fast walk on a 15% incline on the treadmill. Will let post back with progress in a few weeks.

DaveMCMkIII

Your monday session contains too many sets (24) nearly all of which target the chest and no where else with little variety. 24 sets is ok if your training atleast two body parts fairly equally but the amount your doing on your chest is crazy!

Wardy257

How long have you been doing this workout? If you have not been doing it long its okish, if you have been doing it for 4+ weeks you are not going to shift you gut or get much improvement either.

Muzz

Well my workout has been based around something similar for about 5 months and managed to shift 2 stone and bulk up reasonably well with it. What do you recommend?

Wardy257

You have to mix it up a bit. If you do near enough the same stuff every week your body will get used to it and you will gain some fat back!!

Do more reps, less weight, more different exercises. Keep your heart rate up. Use free weights and cables early on but as your body gets tired use machines to finsih yourslef off. Be really carefull with your form. Maximum concentration on your movement both as you move the weight and as you realese it.

Get some swiming in there too. If you can find somewhere that does pool based circuit training do it!!