newbie with the usual question

[dogeatskitty]

Good morning everybody,

after reading this forum the last two days I decided the start a post.

A little bit about myself: Married, 2 kids, 37 years old with a full time job (unfortunally necessary). I am 6foot even and currently weight 183lbs. I started working out last December after quitting smoking in September from which I gained about 20lbs.

My wife used to do the body-for-life diet and I adapted their workout, which is 20min cardio every other day and upper / lower body split.

I lost 13lbs so far but see my body changing very little, so after a lot of reading and research I put together a new workout routine and I would like you guys to comment on it.

BTW, I am not looking to become the next Arnold but I want a defined body.

So here is the routine:

Monday: Chest / Triceps
flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30
bench dips w/chair
lying DB extensions 10x15, 8x15, 6x20

Wednesday: Biceps / Back
incline DB curls 10x15, 10x20, 8x25, 6x30
seated DB curls 10x20, 8x25, 6x25
hammer curls 8x20, 6x25
one arm DB row 10x30, 10x35, 8x40, 6x45
DB deadlift 8x30, 6x35

Friday: Shoulders / Legs / Abs
shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10

Tuesday and Thursday stationary bike 30min intervall training

I do all the workouts in my basement, where I have the bike, dumbbells and a bench.
The only supplements I am currently taking is a post workout shake, where i mix whey protein, glutamine and dextrose. But I don't know if this is overkill since I am not a pro.

Your comments and suggestions are very much appreciated, I am still in the learning phase and good advise is hard to get.

[Pohlevan]

Originally Posted by dogeatskitty

The only supplements I am currently taking is a post workout shake, where i mix whey protein, glutamine and dextrose. But I don't know if this is overkill since I am not a pro.

I don t think suplements are so important for you. I am sure that natural meal ( such as diary products, fruits...) is more relevant in your case.

[BG5150]

A few things:

Are you concerned with weight or fat? Muscle weighs more per volume than does fat, so if you burned off, say, 100cc of fat and added 100 cc of muscle, you would weigh more than before the transition. Unfortunately, weight and not lean muscle mass or body fat % is what people use as a guidepost.

That said, to lose fat, you need to be in caloric deficit. That is, you need to expend more calories than you ingest.

To add muscle, you need to be in caloric surplus: take in more than you are using.

What are your goals? To me, your workout will give you muscle stamina, but not much more strength or size; the reps are too many.

[Ross86]

Post your diet.

Why do you db press and squat the same weight/reps?

[Pohlevan]

Originally Posted by dogeatskitty

Monday: Chest / Triceps
flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30
bench dips w/chair
lying DB extensions 10x15, 8x15, 6x20

Wednesday: Biceps / Back
incline DB curls 10x15, 10x20, 8x25, 6x30
seated DB curls 10x20, 8x25, 6x25
hammer curls 8x20, 6x25
one arm DB row 10x30, 10x35, 8x40, 6x45
DB deadlift 8x30, 6x35

Friday: Shoulders / Legs / Abs
shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10

Too voluminous program. In my opinion some exercises are useless for a man with such a little experience. There is no use of concetrating on small groups of muscles (biceps triceps) by making isolated items-DB flyes, incline hammer seated DB curls, one arm DB row (my advice- forget about these for a long period of time). You should pay especial attention to squats, deadlifts with barbell. I suppose you want be strong. These 3 hills are the best way to solve this problem.
/flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30/
Are you maniac? I think 6*5-8 reps sistem is the cleverest choice. 2 sets - warming, others- working.
/shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10/
Squats! Why they are not in the beginning?! It is very fierce item. 20 reps with heavy ( for you) weight and you will realize how life is beutiful! Don t forget to warm up. Shrugs for *newbie with the usual question * are not necessary for the first time. Deadlifts - here is the solution 2warming + 3-4 working sets for 8-10 reps.
Remember: more is not better. Never train in bad condition - with pain in muscles, health decline...
My best wishes!
yoy! And don t forget to tell us weights you are working with ( in 3 BASICAL exercises and others).

[Ross86]

1X2, 1X2, 1X2
1=number of reps
2=weight
1X2=a set

I think that is what he was saying, although I may be wrong.

[iron_worker]

Oh i c... that would make more sense.

Just for clarification, use a style like this

185lbs - 3x5 (sets X reps) (or whatever the weight/reps/sets may be)

Then everyone will know what you're talkin about.

IronWorker

[Pohlevan]

Originally Posted by iron_worker

Oh i c... that would make more sense.

Just for clarification, use a style like this

185lbs - 3x5 (sets X reps) (or whatever the weight/reps/sets may be)

Then everyone will know what you're talkin about.

IronWorker

It is the marvelous idea.

[dogeatskitty]

Originally Posted by BG5150

A few things:

Are you concerned with weight or fat? Muscle weighs more per volume than does fat, so if you burned off, say, 100cc of fat and added 100 cc of muscle, you would weigh more than before the transition. Unfortunately, weight and not lean muscle mass or body fat % is what people use as a guidepost.

That said, to lose fat, you need to be in caloric deficit. That is, you need to expend more calories than you ingest.

To add muscle, you need to be in caloric surplus: take in more than you are using.

What are your goals? To me, your workout will give you muscle stamina, but not much more strength or size; the reps are too many.

Sorry for replying so late but it is just crazy here.

So what you are saying is to reduce the number of reps if I want to see muscle increase?

In regards to my diet I try to reduce the amount of carbs I am eaten, I don't really eat junk food, maybe pizza every 10 days or so.

Do you guys think I should switch back to the "body-for-life" workout where you do a whole body work out 2-3 times a week? Like I said, I want to become more defined and I think my ideal weight is 175lbs, so roughly 10 more to loose.

Thanks again for all your help.

[Ross86]

Cut out DB flyes Mon, and get rid of one or two of the curl variations Wed. If you're not losing weight any more, then you're going to have to make a diet change. A routine change can definitely help. Again, if you want help then post your diet in the following format.

Meal 1 - foods eaten
Meal 2 - foods eaten
Meal 3 - foods eaten
Meal 4 - foods eaten
Meal 5 - foods eaten