T Nation

What Do You Think Of My Routine?


Recently, I moved to a large condo. So I have plenty of space to put a home gym.

I work at home, so I'd like to put the dumbbells and weights in my home office so that I can lift in my breaks.

I go to the gym 4 times a week. But now, this is what I'd like to do:

Mondays - Off

Tuesdays - 35 minutes cardio at the gym (morning)
- Back and biceps at home, several times during the day, 15 min intervals

Wednesdays - Chest and triceps at the gym (morning)

Thursdays - 35 minutes cardio at the gym (morning)
- Legs and shoulders at home, several times during the day, 15 min intervals

Fridays - Back and biceps (morning)

Saturday - 35 minutes cardio at the gym (morning)
- Chest and triceps at home, several times during the day, 15 min intervals

Sunday - Legs and shoulders at the gym (morning)

I'm 5'6", 159 pounds. I'm trying to get to 148 pounds.

What do you think of this routine? My only concern is training the same muscle several times a day.

Please advise.


You told us absolutely nothing there.

How long have you been training?
Lifting stats.

And simply telling us what muscle group you will do each day is not a routine...
we need exercises, sets, reps, rest periods

give us all that and then maybe we can help


well, its an interesting idea, and i do like the idea of the frequency, but you would have to keep your intensity in check as to not burn yourself out.

Right now you say you are working out 4 times a week, and now with this plan you would be working out something like 15 times a week including cardio, you might want to start with just one session a day, a 15 EDT style workout might fit perfectly into your plans, and if youre eating a solid diet, you're just about sure to cut some fat, I suggest you check out of some of Staley's articles on here and see what you think.

best of luck.



Can I ask why?


i kinda assumed we were talking to a female at first.....


Wow some people are just rude.I think there was alot of Info givin.


I have a small frame. Growing up, I was always the skinniest kid. (I don't feel bad about it, God compensated it t me by giving me a little extra in other things.)

When I turned 17, I started to gain weight and lead a hedonistic lifestyle.

I ended up weighting 176 pounds, 30% BF, in mid-2005. Since then, I joined the gym and changed my lfestyle for good. I had my ups and downs, but now I'm 156 pounds, but still with some weight to lose.

I have a spare tire in my waist, that I'm trying to lose by getting to 148 pounds.

After that, I would focus on gaining muscle mass. But for now, I think I should focus on losing the weight and getting a six pack.

I have plenty of time during the day because I manage my business from home. I also have space and money to put a home gym.

What would you recommend me to do to achieve my goal the most effective way?


You might want to take a look at Alwyn Cosgrove's "Fat-Loss Hierarchy" article.
Probably 75% of the information on this site

a) is geared towards fat loss (which is your immediate goal) and

b) would indicate that you are using too high of training volume.

You seem to want to lift 24/7, which I know I would love to do, but again and again experience shows us (people who are training and trainers who coach them) that training constantly is not a good way to get positive results, and is in fact counter productive.

What you CAN do all day to aid your fat loss efforts is EAT RIGHT. If you are planning on training for 15 minute sessions of Leg/Shoulder supersets or whatever, your goal is not to gain strength or muscle, it is to activate your metabolism. Food does exactly that, AND can give you nearly endless other advantages.

It could be that you are the one guy in the history of the world for whom this program (which you designed above) does something positive, but I personally doubt it. But, if you have to scratch that itch, do it, but know that when it doesn't work, there are other alternatives that can offer encouraging results (as opposed to the frustration you will feel following this plan).

To do what has PROVEN to work, consistently, for the largest percent of the population, follow the training advice in Cosgrove's Fat Loss Hierarchy, keep your training volume in check, and probably most important, read Berardi's "Tailor Made Nutrition." If you don't understand things, ASK. A lot of people here understand and are cool enough to help you out.

**Word to the wise, if you are running your own business and think you have plenty of time to work out, SPEND THAT TIME WORKING ON YOUR BUSINESS. If you graduated in 2005, you have a lot of work to do.


Thanks for the advice.

I got plenty of time. I don't watch TV, so when I'm not working I either read business books or workout. Some people would say I should get a life...


I didn't mean to talk down to you when giving you advice. I just know that I have a tendency to get obsessed with training, and I believe it's an easy trap to fall into: after all, it's rooted in your aspirations to better yourself, so it's easy to dismiss the signs that you are overemphasizing its importance in your life.

Have you read Cosgrove's article? If so, what routine have you come up with?

What is your plan for nutrition?