Howdy + need a little help

[no soup for you]

Hi, i've just recently discovered this place and have been learning a tonne.

Only started seriously lifting 8 weeks ago... In the past I have trained on and off (a lot more off), but I was pretty clueless and doing way too many isolation movements and getting no where really. I am now really trying to stick to the meat and potatoes. So far I'm quite impressed with the muscle and strength I've gained in only 8 weeks. I'm also trying to loose fat at the same time as I'm quite overweight currently, which I've also managed to do.

This is the split I've been following. Any problems with this routine? Too much? I keep rest between sets pretty short (under 60 secs), except for the big three (bench/squat/deadlift), and each workout is 60-70 minutes. I consider Thursday and Sunday rest days as ab training isn't too demanding, is this a bad idea?

Monday - Triceps/Biceps
- Close grip bench press - 4 sets, 6-10 reps
- Lying ez-bar extensions - 4 sets, 8-12 reps
- Cable pushdowns - 4 sets, 8-12 reps
- Barbell curls - 4 sets, 6-10 reps
- Ez-bar curls - 3 sets, 8-12 reps
- Hammer curls - 3 sets, 8-12 reps
* 20 minutes cardio

Tuesday - Legs
- Squats - 5 sets, 6-12 reps
- Leg extensions - 4 sets, 8-12 reps
- Stiff-leg deadlifts - 4 sets, 8-12 reps
- Lying leg curl - 4 sets, 12-15 reps
- Calf-raises - 4 sets, 12-15 reps

Wednesday - Chest
- Flat barbell bench press - 4 sets, 6-12 reps
- Incline dumbell press - 4 sets, 6-12 reps
- Dumbell flye - 3 sets, 8-12 reps
- Pec machine - 3 sets, 10-12 reps
* 30 minutes cardio

Thursday - Abs
- Weighted crunches - 3 sets, 8-12 reps
- Hip Raises - 3 sets, 15 reps
* 45 minutes cardio

Friday - Delts/Traps
- Seated barbell press - 4 sets, 6-10 reps
- Dumbell press - 4 sets, 6-10 reps
- Dumbell side raises - 4 sets, 6-10 reps
- Upright row - 4 sets, 8-12 reps
- Barbell shrugs - 4 sets, 8-12 reps
* 20 minutes cardio

Saturday - Back
- Deadlift - 4 sets, 6-10 reps
- Barbell row - 4 sets, 8-12 reps
- Bent-over dumbell row - 3 sets, 8-10 reps
- Seated cable row - 3 sets, 8-12 reps
- Cable widegrip pulldown - 3 sets, 8-12 reps
* 20 minutes cardio

Sunday - Abs
- Weighted crunches - 3 sets, 8-12 reps
- Hip Raises - 3 sets, 15 reps
* 45 minutes cardio

 

[Lord_Suston]

too mcuh...

try doing arms at the end of the week after back and chest are done so the tris and bis fully heal before these heavy workouts.


Example
Mon back/trap
tues chest/ shoulders
wens rest
thu Arms
Friday Legs plus some shoulders
Sat rest
Sunday rest

I do sprints for cardio on sun and wens, no crunches here either.

But if I did them it woul be every third day at night....

 

[no soup for you]

Thanks for the reply Lord Suston. I think I will look at changing my split and cut back on some sets. However, I wanna keep a rest day after back as deadlifts are really kicking my arse.