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I am about to begin my new workout regime tomorrow. I am looking to build some muscle and trim some fat. This is my weekly workout routine. Any advice on it would be much appreciated. Please critique it.

Monday- Chest and back

Superset 1:Bench press immediately followed by T bar row.
4 sets- 8, 8, 6, last set to fatigue.

Superset 2: 30 degree DB Bench Press immediately followed by One arm DB Rows.
4 sets- DB Bench press- 8, 8, 10, 12.
DB Row- 10, 10,10,12

Superset 3: 45 Degree DB Bench Press immediately followed by cable machine row.
3 Sets- DB Bench Press- 12,12,12.
Rows- 8,10,12

Finish up with 3 x 12 push ups, barbell rollouts and weighted sit ups for abs.


Tuesday- Cardio, 30-40 minute run.


Wednesday- Shoulders, Biceps, Legs

Superset 1: Seated Military Press, Barbell Shrugs.
4 Sets- Military Press- 8,8,8,6
Shrugs- 8,8,8,10

Superset 2: DB Lateral raises, Preacher Curls.
4 Sets- 12,12,12,12

Superset 3: DB Front Raises, Sit down bench incline curls.
3 sets- 10,12,12

Squats- 3 x 8, 1 x 10.
Calf Raises- 3 x 12-15
Leg Extension- 4 x 8-10, Drop sets to fatigue.


Thursday- Cardio, 30 - 40 minute run.

Friday- Chest and Back

Superset 1: Incline Barbell Bench Press immediately followed by Deadlifts.
4 Sets-Incline BP- 3x8, 1x6, 1 x fatigue.
Deadlifts- 4x 8-10.

Superset 2: Incline Dumbell Bench Pressimmediately followed by 1 arm bb row.
4 sets-Incline Bp- 3x8,1x12
Row- 4x8-10.

Superset 3- Hyperextensions followed by close grip push ups.
3 Sets- Hyperextensions- 3 x 12-15
Push ups- 3x10

Finish up with abs- Plank, 3 x 30-45 secs. Knee raises, 3 x 15.


Saturday- day off.

Sunday-Shoulders Legs

Superset 1:Pull ups followed by dips- 3 x 10.

Superset 2: DB Press followed by Upright Rows,
4 sets- 3x8,1x12.

Superset 3: Arnold Press followed by stiff legged deadlift.
Arnold Press, 3x10-12.
SLD, 4X10.

Db lateral raises-3x12

1 leg leg press- 4x8-10, 1 x fatigue.
Leg extensions- 4 x8-10, Drop sets to fatigue.

Thats the workout, any advice would be greatly appreciated.

your body needs rest to lose fat. you have one day off a week...i would up that to 2 or 3.

Did you make this program up or did you get this from somewhere.

I made it up. I figured supersets are best for losing fat as keeps the heart rate up and keeps it intense. Plus the workout can be done a lot quicker. I take on the point of resting more, but sitting down doing nothing surely won't burn more fat than going out for a run?

Well, I could run 10 miles a day to burn fat without a day off.. Especially if I like to look like the winner of the Boston Marathon.

If you don't care about maintaining muscle, then bust out a supersetting marathon every day.

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True, what about HIT like either bike or run sprints on a tue or thur then instead? I really want to get some cardio in to get a better level of fitness.

i would save some low impact cardio for tues or thurs....or....both

if you do too much, your body is just going to get pissed and probably hold on to something.

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