T Nation

Am I Doing This Right?


Hey guys, I'm new to the site and need some help.

I'm 5'9" 175lbs with probably 15 -16% bodyfat.
My goal is to be 170 - 165 lbs with 8 - 10%bodyfat

I would like for you guys to tell me if I'm doing this right.

Mondays - Chest/Triceps 30min cardio after weights Low intensity.

Incline Dumbell Press 1 warmup - 3sets 12, 10, 8 reps
Flat Dumbell Press 1 warmup - 3sets 12, 10, 8 reps
Decline Dumbell Press 1 warmup - 3sets 12, 10, 8 reps
Incline Dumbell Flyes 1 warmup - 3sets 12, 10, 8 reps
Tricep Extensions 1 warmup - 3sets 12, 10, 8 reps
Tricep Bench Dips 4sets of 12
Abs - Crunches 4 sets of 25

Tuesdays - 20min HIIT cardio

Wednesdays - Back/Biceps 30min cardio after weights Low intensity.

Pullups - 4 sets each to failure
Barbell Rows- 1 warmup 3sets 12, 10, 8
Deadlifts - 1 warmup 3sets 12, 10, 8
Dumbell Rows - 3 sets of 12, 10, 8
Barbell Curls - 1 warmup 3sets 12, 10, 8
Hammer Curls - 1 warmup 3sets 12, 10, 8
Abs- 4 sets of 25 crunches

Thursdays - 20min HIIT cardio

Fridays - Legs/Shoulders 30min cardio after weights Low intensity.

Squats 1 warmup 3sets 12, 10, 8
Leg Curls 1 warmup 3sets 12, 10, 8
Leg Extensions 3sets of 12
Military Press 1 warmup 3sets 12, 10, 8
Upright Rows 1 warmup 3sets 12, 10, 8
Side Raise 3sets 12, 10, 8
Front Raise 3sets 12, 10, 8
Back Raise 3sets 12, 10, 8
Abs- 4 sets of 25 crunches

Saturday - 20min HIIT cardio
Sundays - Off

Workout days

Breakfast: 8am
1/2 cup quakers oatmeal
1 serving optimum whey protein
1 whole egg 5 egg whites

Snack: 11am
2 scoops Optimum whey protein

Lunch: 2pm
6 oz chicken
1/2 cup brown rice

Snack: 5pm
2 scoops Optimum whey protein

Dinner: Postworkout
10oz Baked Potatoe
2 scoops Ultrafuel Twinlab
6oz Chicken

1 scoop of Optimum whey with 1/2 tsp flaxseed.

Non Workout Days
Same as above but without the maltodextrim post workout drink.

Sundays - Cheat day.

Ok now is this ok ?

Another question is when you work out the next day is it normal for your muscles to feel soft and doughy?

Also I work out and can get all my sets and reps done, but there are days where they become hard for me to do, what can I do in this situation.

Thanks guys.


You do know there is a beginners section right? With a bunch of stickies to read at the top of the page. Just sayin.


Let's see. You're lifting weights and eating food. Sounds like you got it. Welp, see ya later!


to the op. if your goal is to lose weight then i suggest avoiding all that unnecesary weight training. if you decide to keep at it then i think also you should balls up your routine a bit


I'm really hoping that this is a joke.

This is a joke, right?

A funny one. Hahahahaha. Funny. So fucking funny. Good joke.


eremesu, I really think you don't know what you are talking about.

Why are you saying to avoid weight training?
Give me one good reason.

I'm here to get positive feedback from you guys, not negative.

I mean I know pretty much certain things about nutrition, weight training, but need positive advice from others that would help in any way.

Please positive feedback guys.



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Looks like a good starting point. As you progress, you will need to add variation into both training and diet. The key to consistent gains is understanding that the body adapts quickly, so you need to keep it fresh. Best of luck.


i am saying if that is all he wants. if all i wanted to do was lose weight i would not weight train. especialy so bodybuilderishly. i would probably go to bed until i was thin


You have so little leg work it's ridiculous


My idea of bodybuilding is to get bigger. I would gain weight if I was you. BB.com has a real nice weightloss section. Just sayin'


Yep OP, compare leg volume with the other bodyparts'. Don't come up w/ "leg work is done in cardio".


There's alot of things wrong with the program. Go to the beginners section and learn, or read articles.

Your leg day sucks
Too much benching
Too many crunches
Not heavy enough
Too much cardio


WO: Your leg day sucks. Pair shoulders to arms and add a day or pair them with chest. Legs deserve their own day. Additionally, if your leg WO is sufficiently intense enough you should barely be able to walk, let alone do fucking cardio. The days that you squat and the days that you deadlift should be the days that you feel completely drained afterward. If you can handle more that brisk walking afterward, then you are pussyfooting around the workouts.

Which brings me to... your deadlift rep ranges. They are stupid. Go heavier and for fewer reps. You should not really need to exceed 8reps on deadlift unless it's some sort of speed work or a warm-up set. 3x5(for beginners),4x6 and 5x5 work well. Hell sometimes I do 4x8 but that is the highest rep volume I perform.

1)Eat some fucking vegetables!
2)I you are trying to gain weight then chugging protein shakes before bed is a good idea, if you are trying to lose weight it is not.

It is intended for beginners, that is what you are. People will be much more tolerant to beginner questions and much more forthcoming with advice. If you stay here and continue asking beginner questions you will get flamed.


hahahahaha...nice. i see what you did there.


Hold up...we are on a bodybuilding forum telling people to avoid training so "bodybuilderishly"?



I'm not going to bother adding up your numbers for you, but you need to know how many cals you NEED to support your present weight, then subtraact a SMALL AMOUNT (you're obviously eating too much with that BF %). Then we construct a diet based on adequate protein, complex carbs (except PWO), and healthy fats.

AFtwards, we nix all that BS SS cardio, and focus on building some quality muscle, which will speed your metabolism along, while actually making you look better.......

That's everything in a nutshell, now go to the beginners section and look at what others have already been told.



that is right. all sorts of redundant exercises. set after set lifting tiny weights.