Ive been working out for about 5 weeks now and want some input on my plan. My goal is to drop some weight and increase my strength as well as the whole definition route. Hopefully you guys can pass on some ideas.
Currently I’m 6 feet tall and 247 lbs. Im not fat but not slim either, as I do have some muscle mass. Here’s my workout plan:
I am currently working out 5-6 days a week. I start with cardio, looking to burn 400 calories. Takes me about 28 minutes on the eliptical and 37 on the bike.
Mondays I do Chest and triceps, doing each exercise for 4 sets at 8-10 reps a set.
Incline press : 95 pounds
Flat press: 135 pounds
Incline dumbell press: 35 pounds
Pec deck: 165 pounds
Dips (Assisted) two sets of 10
cable pulls: 120pounds
Dumbell kickbacks-45 pounds
Skull crushers: 80pounds
My big concern here is my chest. I don’t feel the workout when doing bench work, but when doing dumbells and the pec deck I feel it. Am I doing something wrong?
Squats: 185 pounds
Leg press: I start with 450 but work up to 810 pounds
Calf raises: 135 pounds with free weights sitting
Calf raises 310 pounds standing
Wednesday: Shoulders and biceps
Lateral raises: 25 pounds
Horizontal raises:25 pounds
Arnold presses: 35 pounds
shrugs: 85 pounds
Cable pulls 80 pounds
Dumbell curls I start with 35’s and go up to 50’s
Ez curl bar close grip: start with 60pounds work up to 80 pounds
Thursdays: Back and abs ( With forearms for good measure)
Lat pulldowns: 165 pounds
Cable rows: 165 pounds
T bar lifts 100 pounds
Pull ups ( Im up to 4)
Crunches: two sets of 35
leg raises: two sets of twenty
Forearms: Wrist curls with dumbells: 40 pounds
Hammer curls: 40 pounds
Fridays: I usually do the chest routine again.
Saturdays: Usually just cardio, but I sometimes do spot work if I feel I didn’t hit something right.
Well thats my routine. I could really use some advice as ways to increase my strength gains, what I may be doing wrong, etc. Any advice will be appreciated, thanks