Need a favor.....help me build my routine!!

[goin on 4T]

Dude you are 27% BF! I am not going to insult you as this is not cool. But I hope you loose the weight get down to 8%BF and then do your building up. I was 6'1" 245lbs and in my 30%BF @ 38 years old. Then I commited myself. Yes I got down to 192lbs and 8%BF test on a density scanning machine. So basically what I am saying is you need to cut your calories, eat high protien, low carb and good fats. You will make it as long as you are commited!
Now this guy is 6' 170lbs he is very small in stature he needs the calories. This is not the diet forum so I am not going into detail but this guy needs size. Oh btw before the day after Christmas I was 214 and 9.6%BF (i blew my acl and just had surgery 2 weeks ago).
Good luck to both of you!

 

[Creepusmaximus]

My 2 cents. 3000 calories is probably not enough but 5000 is going over board I think. I would shoot for 3500-4000 somewhere in there. Lots of H2O.

Have you done that routine for a while??? I'm a big fan of changing up my routine every few weeks or so because your body gets use to doing the same thing over and over. Example on your chest day add dips instead of flat bench. If you lean forward you'll get your chest more than your tri's.

I don't know if you put those lifts in the order you do them but you want to start off with the one the works the most muscles in the group you're working out. Example legs squats should go first since it works the most and biggest muscles. Calves would be last. On back day I would start with pull ups or the barbell rows and then work down to more isolated movements.

I would scrap the kick backs, how about close grip bench press instead?? I also like to work my tri's on the same day as chest because they go together so well. I do it that way, others do arms on one day, what ever works for you. Another thing about arms is different peoples arms are built different then others. Some people get results from doing preacher seats other say they do nothing for them. Both can be right it depends how your arm is built. Personally what works for me is using an ez curl bar and doing curls with my hands in a close grip then I move my hands all the way out to the plates doing a few sets each way 30 seconds rest in between sets. Next up preacher seat finish with some concentrated one arm dumbbell curls. Works for me but only for so long.