Time to Change up w/o routine...please help!!

[PinkPanther]

I have been on the same w/o routine for about 9 weeks now, so I am going to have to switch it up soon. I am not exactly sure what/how much to change, so any help would be much appreciated. Here is my current w/o routine:

Monday: Chest/Biceps/Triceps
Bench: 3x8
Flys: 3x8
DB Curls: 3x8
BB Curls: 3x8
Tri-Kick Back: 3x8
OH Tri's: 3x8

Tuesdays: Cardio and Abs
30-40 minutes cardio
Abs

Wednesday: Legs
Leg Extensions: 3x8 (light weight for a warmup)
Good Mornings: 3x8
Squats: 3x8
Calf Raises: 2x10-15
Lunges: 2x10

Thursday: Cardio and Abs

Friday: Shoulders and Back
Rows: 3x8
Fronts: 3x8
Sides: 3x8
Shrugs: 3x8

Saturdays: Cardio

Any input would be much appreciated. Also, I posted this on the training board and was told that I should try to do some cardio immediately after my weight training. As much as I would love to do that, I just don't have the time. I already get to the gym at 5 am and that leaves me just enough time to get to work by 8. Any ideas about that one??

Thanks so much!!

PinkPanther

 

[RottenWillow]

Pink, my suggestions would depend on your fitness goals. Can you give me a quick outline?

 

[PinkPanther]

Oh yeah...sorry...forgot to add that...

I am currently at about 134#'s (down about 5#'s since Jan. 1st). My goal is just to lose fat. My ideal weight to be would be about 125, but I know that with gaining muscle you also increase weight, so that's not super important. Just want to lose fat...

 

[Daisy_Girl]

1) I am big on doing weights and cardio separately. I like the idea of doing cardio in the morning and weights in the evening. If you have the time a couple times a aweek to do that, I think that is good.

2) Try switching your split. Sometimes that is all it takes to start seeing results again. Maybe a Push/Pull routine - Ch/Sh/Tri, Ba/Bi, Legs. Or maybe Ch/Ba, Sh/Bi/Tri, Legs.

3) Back - do you do Lat PD or Pull-ups? What about a T-Bar Row?

4) Shoulders - Overhead Press? Upright Row?

5) Drop the Tri Kickbacks. Do a Cable PD or Skullcrushers.

 

[PinkPanther]

Thanks Daisy!!

I was hoping to get some input from you...I just have one question...would it be ok to do weights in the am and then cardio after work. I just like doing my lifting early in the morning b/c it is so busy after work that it's a lot easier to get cardio done at that time of the day. Would that still be effective??

Thanks so much!!
PinkPanther

 

[Daisy_Girl]

Probably. Personally, I like them flip flopped - cardio on empty stomach, weights full hydrated/fueled. But whatever fits your schedule. As long as you are doing it, consistently and intensely, you'll get results. Oh, and dieting CLEAN. Of course.... lol

 

[Daisy_Girl]

Oh, doing any HIIT?

 

[PinkPanther]

Yes, I usually do HIIT on Thursdays...Sorry, forgot to verify what kind of cardio I did on Thursdays!!

Thanks again for your help

 

[Daisy_Girl]

Sooo...what are you thinking you'll change/add/etc? What are YOUR thoughts on what you want to do?

 

[Griz1]

3) Back - do you do Lat PD or Pull-ups?
5) Drop the Tri Kickbacks. Do a Cable PD or Skullcrushers.

PULL UPS!!! Definately! If you don't do them, you should start. It's not just that it excersises the bigger muscles, it excersises the smaller groups too (stabilizers, assisting, etc.).

And YES, YES, YES!!! Drop those ridiculous "kickbacks"!! Complete WASTE OF TIME! Heavy cable pushdowns, skulls, or weighted bench dips are IMO the most effective tricep excersises. If they work for you close grip bench press are great too!