can someone comment on my workout please?

[switch]

hi guys, i've been working out for a month now and my results are ok IMO
but i want to improve this routine,soi would appreciate your opinion

please note that i have a spinal injury at L5 and L4 so deadlifts and squats are a no-go
barbell lunges are risky aswell

anyway heres my typical week

MON: Back (14 sets), Biceps (6 sets)

Bent over row 2X8 , 1X4 MAX: 80lbs
DB bent over row 1X8 1X6

pullups 3X6
chinups 2X6

latdown 1X6 , 1X4
seated rows 1X4 1X6

z bar(i dont know the correct name lol)
1X8 1X6 1X4
Hammer curls
1X8 2X6
HIIT 6 sets of 5 sec jogging + 15 sec sprints

TUE: swimming for 2 hours, 20 mins jogging

WED: Chest(10 sets) triceps 7 sets

bench press flat 2X8 2X6 2X4 MAX: 76 lbs
bench press incline 1X6 2X4
DB press 1X8

dips 2X8
close grip bench press 2X6 2X5
tricep pressdowns 2X4
HIIT 6 sets

THU: swimming 2 hours + 20 mins sprints

FRI: legs (15 sets) shoulders (6) traps (4) calves forearms

DB squats 2X8 2X6
DB lunges 2X8 1X4
DB step ups 2X8
leg curls 2X6 2X4
leg extension 2X8

military press 2X8 2X6 2X4 1X2 MAX:80lbs
DB press 1X6
barbell shrugs 1X8 1X6
DB shrugs 2X6
calf raises 4X8
reverse calf raise 2X8
HIIT 6 sets
SAT:rest day -voice training
SUN: i switch between boxing and taekwondo every other week

i know 15 sets is a lot for the Leg day but i thought variety and a little extra stress can make up for the lack of squats, same with the Back day because im not doing deadlifts either

supplements : i only take glutamine and fish oil, i get protein from chicken breasts and tuna, also im considering to drop the glutamine because i've read that its useless is that true? i have no idea :crazy:

thank you :rock:

 

[DanZy]

Glutamine is totally useless for muscle building purposes.
Are you totally certain that you can't squat or deadlift? I had a fairly severe spinal injury and squats and deads really helped fix the problem.

 

[Krueg]

hi guys, i've been working out for a month now and my results are ok IMO
but i want to improve this routine,soi would appreciate your opinion

please note that i have a spinal injury at L5 and L4 so deadlifts and squats are a no-go
barbell lunges are risky aswell

anyway heres my typical week

MON: Back (14 sets), Biceps (6 sets)

Bent over row 2X8 , 1X4 MAX: 80lbs
DB bent over row 1X8 1X6

pullups 3X6
chinups 2X6

latdown 1X6 , 1X4
seated rows 1X4 1X6

z bar(i dont know the correct name lol)
1X8 1X6 1X4
Hammer curls
1X8 2X6
HIIT 6 sets of 5 sec jogging + 15 sec sprints

TUE: swimming for 2 hours, 20 mins jogging

WED: Chest(10 sets) triceps 7 sets

bench press flat 2X8 2X6 2X4 MAX: 76 lbs
bench press incline 1X6 2X4
DB press 1X8

dips 2X8
close grip bench press 2X6 2X5
tricep pressdowns 2X4
HIIT 6 sets

THU: swimming 2 hours + 20 mins sprints

FRI: legs (15 sets) shoulders (6) traps (4) calves forearms

DB squats 2X8 2X6
DB lunges 2X8 1X4
DB step ups 2X8
leg curls 2X6 2X4
leg extension 2X8

military press 2X8 2X6 2X4 1X2 MAX:80lbs
DB press 1X6
barbell shrugs 1X8 1X6
DB shrugs 2X6
calf raises 4X8
reverse calf raise 2X8
HIIT 6 sets
SAT:rest day -voice training
SUN: i switch between boxing and taekwondo every other week

i know 15 sets is a lot for the Leg day but i thought variety and a little extra stress can make up for the lack of squats, same with the Back day because im not doing deadlifts either

supplements : i only take glutamine and fish oil, i get protein from chicken breasts and tuna, also im considering to drop the glutamine because i've read that its useless is that true? i have no idea :crazy:


thank you :rock:

Doesnt look bad but, some exercises I think you can cut out. For example - Your back day your doing barbell rows and dumbell rows. I would pick one of the two because either lift works the same muscles, no need to 'double' train the area.

 

[switch]

^ yeah, i sometimes thought the same thing...thanks for the advice
as my goals, well i'm aiming to lose fat, although i'm gaining muscle
my estimate is i lost 10lbs of fat so far, and probably gained some muscle maybe 4 pounds i don't know how to calculate these stuff

 

[Krueg]

^ yeah, i sometimes thought the same thing...thanks for the advice
as my goals, well i'm aiming to lose fat, although i'm gaining muscle
my estimate is i lost 10lbs of fat so far, and probably gained some muscle maybe 4 pounds i don't know how to calculate these stuff

Congrats on loosing fat and building muscle. I'm not knowledgeable in weight loss programing, but I'd recommend keeping things simple. You can most likely do higher reps with shorter rest periods to help burn calories, along with some cardio and proper eating program. Keep it up!

 

[goundra]

Read Tim Ferriss's book, THE FOUR HOUR BODY, for cutting edge info on losing weight, building muscle, beating insomnia, getting by just fine on short naps, many, many useful tricks.

 

[JohnChops]

rear delt face pulls are awesome for rear delts. And I Can second the laterial DB raises , those murder my shoulders. When you do those slightly bend at your elbows or it will hurt a lot at higher weights.