Please give me some advise and help

[NOLOGY77]

Hello there. I am 33 years old, i have being into sports from 17 until 28 soccer and basketball traiing 3-4 times per week.

Last 3-4 years i have being training with weights starting from basic split that the owner of the gym gave me, laast year i did 5x5 but i quit after 5-6 months due to lower back pain.

The issue that i have is that i want to have a body lets say lean trying not to have a lot of fat on, and also good looking one for the beach. I dont say shredded or bulky just a proper one. I am trying to eat as healthy as possible but its not so easy due to working hours and so on. Anyway i am hungry all the time, i start from morning and not stop till the time i sleep. Not sweets, or fatty things i am trying to eat during all day but clean products.

I am working out in the midday around 12. My program looks like

Mon
Bench Press 4x 6-8
Incline Dumbells 3x8
Decline press 3x8
Flies 2 x 12-15

Close grip bench - 2x8
Skull crusher 3x8

Tuesday
Wide Grip lat pull down 4x6-8
Close grip pulldown 3x8
two handed grip rows 3X8
hYPERS 2X10

Barbell curls 3x6
Preacher 3x8


Wed
off

Thur
Military 3x6-8
Dumbell presses 3-10
Side lateral raises 3x10-12
front raises 2x10

shrugs 2x10
another shrug exercise 2x10

Friday
Leg Press 4x6-8
Lunges 3/8
Leg curls 3x8
eated calfs 2/15
donkey calf raise 2x15

As i told you i dont want to be monster neither shredded at maximum i know my body its very hard to gain mass so i am not flying over my head. I eat 4 egg whites in the morning plus 2 turky sandwiches befgore i hit the gym, i drink 2 times per day protein shake. My weight is 183lbs, my body fat i donk know to be honest.

What do you think about the routine and everything and how can i put all this information in an order to get a proper training for just a proper body.SHALL I GO TO 3 DAY LIFTS? shall i insert cardio as now i dont do any cardio from fear i will lose weight that i dont want to lose.

Thanks for any replies

 

[NOLOGY77]

no reply?

 

[moya]

squats and deadlifts imo...

 

[NOLOGY77]

fiend, unfortunaely i have disc hernia after i did a an mri. so no more deads and squats for me for some time

 

[zedhed]

Ok bro, this is what I would do for myself.
I am guessing that you have a relatively fast matabolism.
So you need to eat when you are hungry and try to eat big meals at least 3x/day. The other 2 or 3 feeding consider more as a snak.
For those snacks have a sandwich, or handfulls of nuts but not penuts, hard boiled eggs and protien shakes.
Ok I will make additions subtractions to your workout in red below.
Also I would try dropping the cardio. I dont think you really need it from your current stats. However you know how you look in the mirror so that is for you to decide.
Also you need to get a good solid 8 hours min sleep/day.

Hello there. I am 33 years old, i have being into sports from 17 until 28 soccer and basketball traiing 3-4 times per week.

Last 3-4 years i have being training with weights starting from basic split that the owner of the gym gave me, laast year i did 5x5 but i quit after 5-6 months due to lower back pain.

The issue that i have is that i want to have a body lets say lean trying not to have a lot of fat on, and also good looking one for the beach. I dont say shredded or bulky just a proper one. I am trying to eat as healthy as possible but its not so easy due to working hours and so on. Anyway i am hungry all the time, i start from morning and not stop till the time i sleep. Not sweets, or fatty things i am trying to eat during all day but clean products.

I am working out in the midday around 12. My program looks like

Mon
Bench Press 4x 6-8 warm up + 2-3 work sets. Work sets 6-8 reps.
Incline Dumbells 3x8 same as above.
Decline press 3x8 loose these
Flies 2 x 12-15 loose these
Work in more weight on flat and incline bench press and skull crushers.

Close grip bench - 2x8 loose these
Skull crusher 3x8 same sets/reps as I said above.

Tuesday
Wide Grip lat pull down 4x6-8 loose these
Close grip pulldown 3x8 loose these
Do pull ups/ chin ups you will get much more out of them. When you get to 3x10 at body weight then add weight.
two handed grip rows 3X8 dont know what this is, bent over row? upright row?
hYPERS 2X10 If you can do these I think you should be able to do SLDL. So if you can do SLDL alternate then with Hypers, same sets/reps as above.

Barbell curls 3x6 loose this
Preacher 3x8 loose this

You are getting plenty of bicep stimulation in pull/chin ups. Adding curls is wasing your time and energy.


Wed
off

Thur
Military 3x6-8
Dumbell presses 3-10
I am guessing that Dumbell presses are seated or standing overhead press? If so alternate them and Military same sets/reps as above.
Side lateral raises 3x10-12 loose this
front raises 2x10 loose this
Add weight to your overhead presses, you dont need to worry about the isolation stuff.

shrugs 2x10 make this Power Shrugs.
another shrug exercise 2x10 I would loose this and do Dips instead. Dips for shoulder and arms are what Squats are for lower bod! When you can do 3x10 at body weight then add weight. Keep your legs behind you and your bod ar vert as you can, head up.

Friday
Leg Press 4x6-8
Lunges 3/8
Leg curls 3x8
seated calfs 2/15
donkey calf raise 2x15
If those calve excersized work for you then keep with them. I like single leg calve raise on an elevated platform.

As i told you i dont want to be monster neither shredded at maximum i know my body its very hard to gain mass so i am not flying over my head. I eat 4 egg whites in the morning plus 2 turky sandwiches befgore i hit the gym, i drink 2 times per day protein shake. My weight is 183lbs, my body fat i donk know to be honest.

What do you think about the routine and everything and how can i put all this information in an order to get a proper training for just a proper body.SHALL I GO TO 3 DAY LIFTS? shall i insert cardio as now i dont do any cardio from fear i will lose weight that i dont want to lose.

Thanks for any replies

 

[Roxy722]

I would add that a large piece of the equation is diet. Is what you listed all you eat?? It doesn't look like very much food. You need to have some idea of how many calories you maintain at and then plan around that. I agree with zedhed in that I wouldn't add cardio in right now, especially if you're not looking to lose weight, although a couple of HITT sessions in a week would keep your cardiovascular health up but not necessary to achieve your goals.

 

[NOLOGY77]

Stick with 4 days or 3 days program you think?

 

[NOLOGY77]

Dont need to answer i decided to go to 3 days as the 5x5 and do chest/tri, back/abs/ bic and then legs/shoulders

 

[zedhed]

Very good choice. Remember that you need to eat to support that program...

 

[NOLOGY77]

Ok today i did Back/ Chin ups 3x6, bent over row 3x8 and hypers 3x10. i did also 3 sets preacher curl and 2 sets of abs.