Please Scroll Down to See Forums Below 
johnnyoffhtespot
New member
Trying to drop about 20lbs and tone up while developing a sustainable program. In decent shape, but put on a few extra lbs due to poor dieting and beer. Was trining for a marathon until a few months back when I injured my foot been back in the gym about a month and have been tweaking my activities until I reached this plan. I was hoping for some feedback from someone who knows a little more about strength training and fitness in general. I'm doing an hour of cardio 6 days a week (apx 5000 calories/wk) plus the strength training schedule below. Lots of protein and a 1100 calorie daily deficit. I do my cardio after lifting and have a nice, tall protein shake when I'm done. I'm thinking my chest/tri/shoulder workout may need some work, but I also welcome any comments about the routine in general.
Day 1: Back/Bi/Abs
Day 2: Chest/Tri/Shoulder
Dips (3- failure)
Clean/Press (2-8)
Fly machine (3-10)
Incline bench (3-8)
Skull Crusher (3-10)
Shrugs (3-15)
Reverse-Grip Tricep Pushdown (3-10)
Day 3: Legs/Abs
Day 4 Cardio Only
Day 5 Repeat circuit
I'm skipping Sunday and picking up where I left off in the rotation on Monday.
Day 1: Back/Bi/Abs
Day 2: Chest/Tri/Shoulder
Dips (3- failure)
Clean/Press (2-8)
Fly machine (3-10)
Incline bench (3-8)
Skull Crusher (3-10)
Shrugs (3-15)
Reverse-Grip Tricep Pushdown (3-10)
Day 3: Legs/Abs
Day 4 Cardio Only
Day 5 Repeat circuit
I'm skipping Sunday and picking up where I left off in the rotation on Monday.
