This is my routine, can I get some help please?

[Starriol]

This is what I do 3 times a week, each exercise 3 times, for 4, 6 and 8 reps:

Day 1:

Squats
Press 45º
Front abs
Sitting calves
Incline twisting sit up
Standing calves

Day 2:

Dead lift
Chins
Row
Rows to the chin (I don’t know how it’s called in English)
Standing biceps with a bar
Lateral dumbbell rise (for the side shoulders)
Sitting dumbbell hammer curls
Back shoulders (for the back shoulders)

Day 3:

Bench press
Inclined bench press
Cross over (with the cable, to work pectorals)
Sitting military press
Laying triceps extension
Machine triceps extension
Front dumbbell rise (for the front shoulders)

I’m also running 3 times a week for around 15 minutes as fast as I can.

My objective now is to lose some weight, I’m doing some diet.
But I keep getting bigger and stronger. Maybe I need to drop the calories lower. It may also have to do with the fact that I’m restarting training after having stopped for 2 full years (before that I trained for 3 full years) and that’s why I can lose weight and gain muscle and strength at the same time.

What do you guys think? Would you change something?

 

[Warboss Alex]

Bin the lateral raises, you don't need them.

Tricep extensions!? Whatever happened to reverse grip bench?

Rows, chins AND deadlifts in the same day?

Good grief. Where's the hamstring exercise?

Try this:

Day 1 - some sort of bicep curl, some sort of forearm exercise, lat pulldown/rack chins and deadlifts

Day 2 - some sort of flat chest press, some sort of incline/decline chest press, reverse grip/close grip bench and military press/db press.

Day 3 - sumo press, calf raise of some kind, squats, ab work.

Sets reps are up to you.

 

[brucevangeorge]

Westside Barbell.

Defranco's Skinny/Fat Bastard program.