Need some help with pruning my routine and grouping exercises.

[trebor1]

I need your help to first prune down this list, and then decide how to group these into four days a week of workouts.

Basically, a year ago I was within 6 lbs of the BMI needed to be called "overweight," and had to act. I estimate I was about 20% bodyfat.

The first 9 months I just ran and ate the same food, but tried to eat less of it. I got down to about 11% bodyfat. I became thin, but then realized I should have been doing resistance training from the beginning.

So about 3 months ago, I also started weight lifting and radically changed my diet. I weight each gram of food and did a 500 calorie deficit and a 25/50/25 fat/carb/protein ratio. I got down to about 7% bodyfat.

Now I want to turn off the weight loss, so I changed to eating the same calories I burn and now aim for between a 20-25/40-50/30-40 fat/carb/protein ratio.

But I want to add some things to my routine and need help in which to eliminate due to redundancy and how to regroup things to minimize working the same muscles two days in a row.

Overall, I think it is probably best to eliminate 7-8 of these so I can focus on the rest:


Legs: Probably want to keep all of these:
Barbell Full Squat, upper legs, glutes, back.
Leg Press, upper legs, lower legs, glutes.
Leg Extensions, upper legs.
Seated Leg Curl, upper legs.

Shoulder: Probably want to keep all these, or maybe eliminate one.
Dumbbell One Arm Shoulder Press, shoulder, triceps.
Dumbbell Front Raise, shoulder.
Dumbbell Lateral Raise, shoulder.

Chest: Should probably eliminate two of these. Not sure I need both the incline bench press and the bench press.
Pushups, chest, triceps.
Dumbbell One Arm Bench Press, chest, triceps.
Dumbbell Incline Bench Press, chest, triceps.
Dumbbell Fly, chest.
Smith Machine Bench Press, chest, shoulder, triceps.

Triceps: Should eliminate either the lying or standing extension.
Dip, triceps, chest, shoulder.
Dumbbell Lying Triceps Extension, triceps.
Dumbbell Standing Triceps Extension, triceps.

Back: Should probably eliminate one of these:
Wide Grip Lat Pulldown, back, shoulder.
Cable Seated Row, back, shoulder.
Back Extension, back.
Pullups, back.

Biceps: Probably should keep both of these:
6-6-6 Low, High, All Barbell Curl, biceps.
Dumbbell Biceps Curl Reverse, biceps, forearm.

Forearm: I want to keep these:
Reverse Barbell Curl, forearm.
Palms-Up Barbell Wrist Curl Over Bench, forearm.

Abs: Should eliminate three of these but I know I want to keep the Decline Oblique Crunch.
Situps, abs.
Airbike, abs.
Alternate Heel Touchers, abs.
Cross-Body Crunch, abs.
Decline Oblique Crunch, abs.
Hanging Leg Raise, abs.

 

[Evan Tipps]

Alright.. with the legs I would swap leg curls with straight leg deadlifts. Just my opinion. Youll want to add a exercise to hit your rear delts on shoulder day as well. For chest I would switch it all.. Doesnt seem good.. For chest id do dips/db incline/db flat. That's it. On Triceps I would get rid of lying extentions and put close grip bench press in place of dips. On back I would do pullups first instead of pulldowns, and i would put dumbell rows/barbell rows in place of the seated row.

 

[trebor1]

Thanks. Can you say what "dips/db incline/db flat" are more specifically? I don't know the lingo.

Which exercise to hit the rear delts on shoulder day?

 

[Evan Tipps]

Thanks. Can you say what "dips/db incline/db flat" are more specifically? I don't know the lingo.

Which exercise to hit the rear delts on shoulder day?

Dips on the parallel bars for chest. You can do them weighted or unweighted. Dumbell incline press. At a slight incline. To much inline and you will be pounding those shoulders and not as much your upper chest. And dumbell flat press. A very underrated chest builder. For rear delts I either do reverse peckdeck. Or I will do bent over lateral raises

 

[trebor1]

So you are saying dumbbell laying flat using one arm at a time, and dumbell with a slight incline using one arm at a time? And if so, are they not almost the same thing?

 

[Evan Tipps]

I see NO reason to do one arm at a time. Seems pointless to me. Both arms at the same time. Your other chest workout had to much volume. And isolation

 

[trebor1]

Ok. I will be adding the bent-over-raises.
I will do both arms at once.

But most important - I am confused as to doing the same thing where the only difference is a flat and a slight incline. Is that what you meant to say? They seem so similar. Do you mean about 30 degree incline from flat or even less?

 

[trebor1]

This is further pruned down, with some of that added. Still need to sort these into four days:


Legs:
Barbell Full Squat, upper legs, glutes, back.
Leg Press, upper legs, lower legs, glutes.
Leg Extensions, upper legs.
Seated Leg Curl, upper legs.

Shoulder:
Dumbbell One Arm Shoulder Press, shoulder, triceps.
Dumbbell Front Raise, shoulder.
Dumbbell Lateral Raise, shoulder.
Dumbbell bent over lateral raises, shoulder, deltoid.

Chest:
Pushups, chest, triceps.
Dumbbell One Arm Bench Press, chest, triceps.
Dumbbell Incline Bench Press, chest, triceps.
Dumbbell Fly, chest.

Triceps:
Dip, triceps, chest, shoulder.
Dumbbell Standing Triceps Extension, triceps.

Back:
Back Extension, back.
Pullups, back.

Biceps:
6-6-6 Low, High, All Barbell Curl, biceps.
Dumbbell Biceps Curl Reverse, biceps, forearm.

Forearm:
Reverse Barbell Curl, forearm.
Palms-Up Barbell Wrist Curl Over Bench, forearm.

Abs:
Cross-Body Crunch, abs.
Decline Oblique Crunch, abs.
Hanging Leg Raise, abs.

 

[Evan Tipps]

You barely changed anything....

 

[trebor1]

I deleted three abs.
I deleted two back.
I deleted one triceps.
I deleted one chest.
I added the deltoid to shoulder.

That is eight changes.

This is what I have now:


Monday
Pullups, back.
Barbell Full Squat, upper legs, glutes, back.
6-6-6 Low, High, All Barbell Curl, biceps.
Leg Extensions, upper legs.
Pushups.
Situps, abs.
Cross-Body Crunch, abs.

Tuesday
Dip, triceps, chest, shoulder.
Dumbbell One Arm Bench Press, chest, triceps.
Dumbbell Incline Bench Press, chest, triceps.
Dumbbell Fly, chest.
Dumbbell Standing Triceps Extension, triceps.
Dumbbell bent over lateral raises, shoulder, deltoid.

Thursday
Pullups, back.
Leg Press, upper legs, lower legs, glutes.
Seated Leg Curl, upper legs.
Back Extension, back.
Decline Oblique Crunch, abs.
Hanging Leg Raise, abs.

Friday
Dumbbell One Arm Shoulder Press, shoulder, triceps.
Dumbbell Front Raise, shoulder.
Dumbbell Lateral Raise, shoulder.
Dumbbell Biceps Curl Reverse, biceps, forearm.
Reverse Barbell Curl, forearm.
Palms-Up Barbell Wrist Curl Over Bench, forearm.