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Ok, so basically I want to burn a little fat and gain alot of amount of muscle. I'm 5'11 and a 150 pounds. I'm not overweight or anything really I'm just a little chunky like a gut fat around my breast. I've been working out for about 2 months with the routine that will be listed below. I haven't noticed too much of a difference yet, or is this usual? And if someone can direct me to a link of one of those calculator/tracker things where like you enter what you had for breakfast that day, portion size, what kind, etc. and at the end of the day it shows how many calories and all that you consumed. I've been told that my routine isn't the best and it's too much so can someone please help me out with a new one or something? I'm doing all this with a pull up bar, a bench set, a few dumbbells, a curled barbell and a regular barbell.





Monday - Chest, Shoulders and Traps:


Barbell Bench Presses (Chest) (4x8)


Dumbbell Chest Flies (Chest) (4x8)


Barbell Military Presses (Shoulders) (4x8)


Dumbbell Shoulder Shrugs (Traps) (4x8)


Tuesday - Legs, Lats and Abs:


Back Squats (Legs)


Dead Lifts (4x8) (Legs)


Chin-Ups (Lats) (As many as possible in 3 sets)


Weighted Crunches (Abs) (2x30)


Bicycle Maneuvers (Abs) (100)


Wednesday - Chest, Shoulders and Traps:


Barbell Bench Presses (Chest) (4x8)


Dumbbell Chest Flies (Chest) (4x8)


Barbell Overhead Presses (Shoulders) (4x8)


Dumbbell Shoulder Shrugs (Traps) (4x8)


Thursday - Legs, Lats and Abs:


Back Squats (Legs)


Dead Lifts (4x8) (Legs)


Chin-Ups (Lats) (As many as possible in 4 sets)


Weighted Crunches (Abs) (2x30)


Bicycle Maneuvers (Abs) (100)


Friday - Arms and whatever else:


Curled Barbell Curls (Biceps) (4x8)


Barbell French Presses (Triceps) (4x8)


Reverse Curled Barbell Curls (Forearms) (4x8)


Bent-Over Rows (Back) (4x8)


Standing Dumbbell Calf Raises (Calves) (4x8)

And I've been running a mile on the elliptical trainer 3 times a week.

you're overdoing it...that's probably why you haven't noticed anything....you could make that into a 3 day a week workout, get your diet on point, and you will notice results. rest is very important.


fitday.com for diet info.

__________________

Re-did.




Monday - Chest, Shoulders and Traps:


Bench Presses (Chest) (4x8)


Military Presses (Shoulders) (4x8)


Dumbbell Shoulder Shrugs (Traps) (4x8)


Dumbell Curls (Biceps) (4x8)


Tuesday - OFF


Wednesday - Legs, Lats and Abs:


Back Squats (Legs) (4x8)


Dead Lifts (Legs) (4x8)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Thursday - Chest, Shoulders, Traps, Back and Triceps:


Bench Presses (Chest) (4x8)


Overhead Presses (Shoulders) (4x8)


Dumbbell Shoulder Shrugs (Traps) (4x8)


Bent-Over Rows (Back) (4x8)


French Presses (Triceps) (4x8)


Friday - Legs, Lats and Abs:


Back Squats (Legs) (4x8)


Dead Lifts (Legs) (4x8)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs

I would just google Mark Rippetoe's routine and stick with it for some time before moving on to anything else. This is probably only going to put you into a long term state of overtraining. And as mentioned, pay special attention to your diet...

Just MHO....

I don't have some of the equipment for that routine. I highered the sets and lowered the reps to 5x5 on the compound lifts and I'm going to use 3x7 for the isolated stuff. Look good?

Monday - Chest, Shoulders and Traps:


Bench Presses (Chest) (5x5)


Military Presses (Shoulders) (5x5)


Dumbbell Shoulder Shrugs (Traps) (3x7)


Dumbell Curls (Biceps) (3x7)


Tuesday - OFF


Wednesday - Legs, Lats and Abs:


Back Squats (Legs) (5x5)


Dead Lifts (Legs) (5x5)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Thursday - Chest, Shoulders, Traps, Back and Triceps:


Bench Presses (Chest) (5x5)


Overhead Presses (Shoulders) (5x5)


Dumbbell Shoulder Shrugs (Traps) (3x7)


Bent-Over Rows (Back) (5x5)


French Presses (Triceps) (3x7)


Friday - Legs, Lats and Abs:


Back Squats (Legs) (5x5)


Dead Lifts (Legs) (5x5)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Saturday - OFF


Sunday - OFF

Do you have a power rack?

No, I don't.

looks like all you're really missing is a place to do pullups and dips...which can usually be solved pretty easily

and take thursday off too...especially with that many compounds.

What's wrong with Thursday? Overdoing it basically? So now do Just do Monday, Wednesday and Friday? Well if not then I switched my rest day from Tuesday to Wednesday.

Monday - Chest, Shoulders and Traps:


Bench Presses (Chest) (5x5)


Military Presses (Shoulders) (5x5)


Dumbbell Shoulder Shrugs (Traps) (3x7)


Dumbell Curls (Biceps) (3x7)


Tuesday - Legs, Lats and Abs:


Back Squats (Legs) (5x5)


Dead Lifts (Legs) (5x5)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Wednesday - OFF


Thursday - Chest, Shoulders, Traps, Back and Triceps:


Bench Presses (Chest) (5x5)


Overhead Presses (Shoulders) (5x5)


Dumbbell Shoulder Shrugs (Traps) (3x7)


Bent-Over Rows (Back) (5x5)


French Presses (Triceps) (3x7)


Friday - Legs, Lats and Abs:


Back Squats (Legs) (5x5)


Dead Lifts (Legs) (5x5)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Saturday - OFF


Sunday - OFF