Need help in changing workout to increase results!

[fromBUTTtoCUTT]

I'm currently not happy with what I look like as you can tell from the first part of my screenname. I've been working out on and off for 2 years. I'm 6 feet tall and 260. I've got decent muscular undertones, but I've got a large spare tire and man boobs. I'm not afraid of hard work. I'm in the process of cleaning up my eating habits. Now I need to improve my workouts. One thing that needs to be known is that I Have a rotator cuff problem that bothers the shit our of me when doing heavy chest and some shoulder drills. Here's what my workouts are structured:
MON: Chest/Tris
TUES: Back/Bis
Weds: Shoulders/traps
Thurs: Legs
Friday: OFF
Weekends: light to moderate cardio
Any kinds of reforms and exercises would help, tear it to shreads, be brutal but honest!
I would actually like to be proud to take my shirt off one day
Thanks......

 

[HighIntensity]

alright first off you need to lower your BF...so cardio twice a week ain't going to cut it...bump the cardio up 2 six times a week 45 mins to an hour...second your weight training sch. tells me nothing but when you train certain body parts more info is needed.

third diet is so important eat healthy and clean...small meals spaced out through the day...cut out alot of carbs and eat fish, chicken and lean turkey for the protien. also try adding flax seed oil into your diet, its a supp

third get some yohimbe herb for those man bobbies, use it on the skin should help

please post your full program

 

[fromBUTTtoCUTT]

My workout is as follows:
Chest/Tris
-DB Incline Presses 3sets 10-12 reps
-DB Flat Bench Presses 3sets 10-12 reps
-Decline Presses 3sets 10-12 reps
-Flat Bench Flyes 3sets 10reps

-Cable Pushdowns 3sets 10 moderately heavy
-Dips 3 sets 6-8
-skull crushers(french press) 3 sets 8-10reps moderately heavy
-Kickbacks 3sets 10reps

Back/Bis
-Deadlifts 3sets 6-10reps heavy
-Seated Rows 3sets 10reps moderate to heavy
-Bent Over rows 3sets 8-10 reps moderate to heavy
-Lat Pulldowns 3sets 8-10 reps moderate to heavy

-Standing alternate DBCurls 3sets 10-12 reps moderate weight
-Preacher curls 3sets 10-12 reps moderate weight
-21's 3sets moderate weight
-Concentration curls 3sets 10-12 reps moderate wieght

Shoulders/Traps
-Arnold presses 3sets 8-10reps easy to moderate b/c rotator cuff
-Cable raises from the Side 3sets 8-10reps moderate
-Front raises 3sets 8-10reps light to moderate
-Upright row 3sets 8-10reps moderate

-BBShrugs 3sets 8-10reps heavy
-DB shrugs 3sets 8-10reps heavy
-Lateral raises 3sets 8-10reps moderate


LEGS - All exercises done in one day, with three sets of 8-10 starting wiht moderate weight moving to heavy(ier) weight
-Front Squats
-Regualr Squats
-Hack Squats
-Leg Extension
-Lunges
-Stiff legged deadlifts
-seated calve lift
-standing calf lift
Any and all help and or breaks in this program would help greatly. Thanks

 

[aurelius]

Cardio six times a week?

Careful. I did 20 minutes of intervals three times a week last year while weight training and drove my body directly into the ground. Way overtrained.

It takes approx. 36 hours for the liver to restore glycogen levels following an intense cardio session. Exhaustive training every 24 hours is extremely difficult on the body.


Also, watch the Arnold press. It puts more than necessary strain on the rotator cuff.