I’ve been lifting close to a year now. My goals are to drop some bodyfat and increase LBM. I’m not too worried about dropping down to 8-10% bodyfat or anything like that. 12-15% would be ideal. I’m 29 y.o., 5’9" and weigh 230 lbs. I’m guessing my body fat is around 17-20%, I haven’t really checked. My routine is basically a 3 day cycle and then a day of rest. It usually takes an 45/mins. to an hour to complete. I normally work 6 days/wk, 12hrs./day. So that means getting up at 4 a.m. to wake up, do my sets for that day and get ready for work. That is, for the months I’m on days. Without further adieu, here’s my routine.
Bentover Rows: 135 lbs.-5x10
Deadlifts: 225 lbs-5x5
I might throw some leg extensions/ curls in there eventually, but I’m genetically gifted with humongous, muscular, calves, hammies and quads.
Lateral Raises: 15 lbs.- 5x10 Any heavier than that kills my shoulder joints. Hopefully this will change once I get my delts up to speed
Shrugs: 35 lbs.- 5x10
Ab Crunches: 5x20
Saving up for a chinup/dip station so I can start blasting my lats/upper back since they are lacking
DB Curls 35lbs.-5x10
Flat Bench 225lbs.-5x5
I haven’t been keeping measurements or anything but I have made gains in strength and size. When I started I barely could put up 145 lbs. on the bench and 20 lbs. curls killed me. My shirts are tighter on my chest now instead of my gut which is nice.
Anyway, I want a little constructive criticism on my routine so I can help fill in the holes.