Please critique my new workout.

[polok87]

I am about to begin my new workout regime tomorrow. I am looking to build some muscle and trim some fat. This is my weekly workout routine. Any advice on it would be much appreciated. Please critique it.

Monday- Chest and back

Superset 1:Bench press immediately followed by T bar row.
4 sets- 8, 8, 6, last set to fatigue.

Superset 2: 30 degree DB Bench Press immediately followed by One arm DB Rows.
4 sets- DB Bench press- 8, 8, 10, 12.
DB Row- 10, 10,10,12

Superset 3: 45 Degree DB Bench Press immediately followed by cable machine row.
3 Sets- DB Bench Press- 12,12,12.
Rows- 8,10,12

Finish up with 3 x 12 push ups, barbell rollouts and weighted sit ups for abs.


Tuesday- Cardio, 30-40 minute run.


Wednesday- Shoulders, Biceps, Legs

Superset 1: Seated Military Press, Barbell Shrugs.
4 Sets- Military Press- 8,8,8,6
Shrugs- 8,8,8,10

Superset 2: DB Lateral raises, Preacher Curls.
4 Sets- 12,12,12,12

Superset 3: DB Front Raises, Sit down bench incline curls.
3 sets- 10,12,12

Squats- 3 x 8, 1 x 10.
Calf Raises- 3 x 12-15
Leg Extension- 4 x 8-10, Drop sets to fatigue.


Thursday- Cardio, 30 - 40 minute run.

Friday- Chest and Back

Superset 1: Incline Barbell Bench Press immediately followed by Deadlifts.
4 Sets-Incline BP- 3x8, 1x6, 1 x fatigue.
Deadlifts- 4x 8-10.

Superset 2: Incline Dumbell Bench Pressimmediately followed by 1 arm bb row.
4 sets-Incline Bp- 3x8,1x12
Row- 4x8-10.

Superset 3- Hyperextensions followed by close grip push ups.
3 Sets- Hyperextensions- 3 x 12-15
Push ups- 3x10

Finish up with abs- Plank, 3 x 30-45 secs. Knee raises, 3 x 15.


Saturday- day off.

Sunday-Shoulders Legs

Superset 1ull ups followed by dips- 3 x 10.

Superset 2: DB Press followed by Upright Rows,
4 sets- 3x8,1x12.

Superset 3: Arnold Press followed by stiff legged deadlift.
Arnold Press, 3x10-12.
SLD, 4X10.

Db lateral raises-3x12

1 leg leg press- 4x8-10, 1 x fatigue.
Leg extensions- 4 x8-10, Drop sets to fatigue.

Thats the workout, any advice would be greatly appreciated.

 

[ProDJ26]

http://www.sosuave.net/forum/showthread.php?t=125444

do option B

 

[I-tallionStallion]

Diet? That's extremely important to figure out if this is going to work.

Where did you get the workout..bb.com? How long have you been training?

That workout you have has a lot of sets and an overboundance of reps imo. Some of the exercises i find questionable for it's usage. Building muscle on this workout seems pretty fricken hard with all that running too.

 

[polok87]

I made up the workout myself. I amn't too bothered about gaining much mass to be honest probably shouldn't have said that, I am more conerned with losing fat and maintaining the muscle I have at the moment. I am 110kg's at the moment with 18-19% bodyfat at 6"1. I thought supersets would be the best for melting away the excess fat, keeping the intensity high.

 

[I-tallionStallion]

Depending on your diet this may be okay. But really you won't keep your muscles lifting light. You need a lot of protein and lifting heavy to help. If your lifting little weights and running you aren't going to hang on to those muscles as well as if you were on the routine that PRODJ suggested. Either way...I have to see the diet if I make any more assumptions. Point in case...I don't like this for losing weight and keeping muscle.