If you are in awesome shape and have been successful please help me.

[kimbrcd]

I have been working out for almost a full year now.
I currently weight approx 185lbs and have 22% bodyfat.


My exercise schedule has been the following;

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Monday
Chest and Arms for one hour doing;
3 sets of 10 reps of each exercise.

-Chest--
Flat Bench Press
incline Bench Press
Buterflies


--Biceps--
standing barbell curls
standing straight bar curls
preacher curls

--Triceps--
standing over-behind-head raises
incline sitting over-behind-head raises
standing tricep presses with cable weights.
-------------------------------------------------------------------------------

Tuesday
Shoulders and Back
3 sets of 10 reps of each exercise.

--Shoulders--
Shoulder Shrugs
Military Press
Dumbell standing reverse flies


--Back--
Shoulder Pulldowns
Back Raises
-------------------------------------------------------------------------------
Wednesday
--Legs--
Whatever.
I have been totally skipping on legs all year.
-------------------------------------------------------------------------------
Thursday
Chest and Arms again.
-------------------------------------------------------------------------------
Friday
Shoulders and Back again.
-------------------------------------------------------------------------------
Saturday
OFF.
-------------------------------------------------------------------------------
Sunday
OFF.
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Am I putting my muscle groups together ok or what should I do?

I am in better shape and people have noticed a change but I feel it could be alot more effective. I want to lose bodyfat but I want to keep getting bigger and not sacrifice my muscle for fatloss.

????

I am only taking Protein and doing Cardio 3x a week now.

 

[gymtime]

A few suggestions;

Do each bodypart/muscle group once a week, not twice.

Lift weights 3 days a week: chest/arms, back/shoulders, legs. Do three excercises for large muscle groups (chest, back), two for small (arms, shoulders). Your sets should be 10,8,6 reps. Concentrate on keeping the weight heavy and challenging yourself.

On the days that you're not lifting, do cardio. Either 45-60 of steady cardio or 20 minutes of HIIT (do a search). Right now, don't worry about losing muscle.

Take one day off per week.

Last and most important, none of this will mean much of anything, especially for reducing your bodyfat, unless you DIET!!!

Good luck!!

 

[the People's Champ]

with this routine, what is your average stay at the gym? sounds like around 1.5-2.5 hours... seems like a long time. but I am willing to give it a shot