Routine

[EricT]

No offense by why do we need to download a 25kb doc? Can't you cut and paste it into a post?

[Cradler]

Eric - 25KB is pretty tiny, unless your computer is crammed or something. (Now why would your computer be crammed, Eric?

Anyway, here's his routine:
Monday
Flys 3 sets 15-20 reps
Decline bench 3 sets 15-20
Cable crossover 3 sets 15-20
DB Military press 3 sets 15-20
Reat Flys 3 sets 15-20
Side lateral flys 3 sets 15-20
Dips 3 sets 15-20
Kick back 3 sets 15-20
Hanging leg 3 set to failure
Situp Cable push downs 3 sets to failure
10 min cardio bike fast tempo
Tuesday
Squats 3 sets 15-20
Leg ext 3 sets 15-20
Chinups 3 sets 15-20
Lat pulldown 3 sets 15-20
DB curl
Straight bar
Hanging leg 3 set to failure
Situp Cable push downs 3 sets to failure
10 min cardio bike fast tempo

Thursday
Benchpress 3 sets 6-10
Incline Benchpress 3 sets 6-1
Decline Flys 3 sets 6-10
Military press 3 sets 6-10
Side lateral 3 sets 6-10
Shrugs 3 sets 6-10
Dips 3 sets 6-10
Cable push downs 3 sets 6-10
Abs ?
Abs?
10 min cardio bike fast tempo
Friday
Deadlifts 3 sets 6-10
Leg curls 3 sets 6-10
DB rows 3 sets 6-10
Behind the neck pull down 3 sets 6-10
Bar incline curl 4 sets 6-10
Abs?
Abs?
10 min cardio bike fast tempo
Off wed sat sun

Response in a sec.

[Cradler]

(Sorry for the double post.)

Anyway: I'd say, looking at this, that you're spending forever in the gym doing all this and it won't have a huge effect. There's a lot of volume here, a lot of redundancy and isolation movements, and about a hundred thousand reps, which will prevent you from using any serious poundage in anything.

By the way, there's a big difference between 3 sets of 10 reps on the bench and 3 sets of 6 reps, so clarify which one it is. And in any case, 15 reps, let alone 20, will keep that squat from being much use - simple calculus of the human body says that if you don't provide your body with a big stimulus to change, it won't change. It responds to incentive. I know you're not trying to bulk up, but even fat burning has been shown to be kickstarted more effectively by heavy resistance training than by low-intensity training anyway. I'd lower your rep ranges and cut out almost all of those exercises.

Focus on the big three lifts - squat, deadlift, and bench press - because they'll cover pretty much all of the muscles you're covering in that routine anyway.

Make sure you're switching up your cardio: running, biking, swimming, whatever, make sure it's varied so that your body doesn't get accustomed to it and your fat burning will slow.

[VVAW]

Thank you what you are saying lift heavy and stick to basics.

I been looking for a routine to optimize my time at the gym

Looking at something like muscle confusion but I still can't find a routine.

[EricT]

Yeah, lol, cradler, that was the point. 25kb is pretty tiny so there is no reason not to just post it. Attachments are for files that are really huge, but the point is it's easier for people to be able to view it on the screen....course my computer is pretty crammed. 25kb's might just break the bank

It's not my job to cut and paste people routines for them. I expect people to do the minumum

Again, no offense, VVAW.

One the bench 3x6-10 is perfectly reasonable. For a beginner there really isn't a huge difference and it is ok to pick a rep RANGE. Everything doesn't always have to be static reps. So this would just mean you have the choice to get 3 sets of UP TO 10 before you add weight. There is nothing wrong with adding reps to sets before you add weight.

Other than that, as Cradler said, 15 to 20 is really too light. You can take out most of the isolation stuff. Things like flys and cable crossovers. Whatever you put first on any given day is PRIORITIZING that exercise. That means that on Monday you are prioritizing the isolations over the compounds. Not good. Likewise, whatever you put first in the week prioritizes that. It seems to be a universal law that everyone puts bench at the beginning of the week. Prioritizing deads and squats will lead to more fat mobilization and more bigness.

You've gone very heavy on upper body compared to lower. You basically have 4 full-body days there. So the volume is a little more than needed for that. Also, that volume is distributed heavily in favor of upper body movements and like Cradler said there is a bunch of overlap anyway.