Revamping My Workout Schedule

Training Beginners
1

For pretty much the last 2 years already I have been following split rountines changing it up slightly every couple of months. But now I am looking to switch from my current split routine that looks like this:

Monday:
Legs:
Goblet Squats
Deadlifts
Static Lunges
leg press
Ham string curls
Leg Extensions
Burn out with body weight squats

Tuesday:
Back/bis:
Pull ups
Lat pull downs
Cable Rows
Straight-Arm Pulldown
Hyper Extensions
Standing Straight Bar Curls
Standing Alternating Curls
Burn out with Body weight Chin ups

Wednsday:
Cardio:
about an hour on the up right stationary bike

Thursday:
Chest/Tris:
25 Body Weight Push-ups
Incline Dumbell Press/SuperSet with 20 body weight push-ups
Decline Bench Press/SuperSet with 20 body weight push-ups
Free Motion Flys/SuperSet with 20 body weight push-ups
Burn out with Triangle push-ups
Single Arm Overhead Tricep Extensions
Tricep Kick backs
Skull Crushers
Tricep Push-downs
Burn out on Dips

Friday:
Shoulders:
Standing Alternating Shoulder Press
Standing Front Shoulder Raise
Standing Side Shoulder Raise
Reverse Flys
Internal/External Rotation with Cables

I have been training in a mid to low weight/high-rep(15-20 reps) range I have been training heavy in the same manner for a couple weeks then thinking of switching over to a full body workout after the new years.

I am about 5’8 165-170

I was thinking of switching over to a workout something like:
Destroying Fat
War Room Strategies to Maximize Fat Loss
by Christian Thibaudeau
http://www.T-Nation.com/readArticle.do?id=1499282

2

What are your goals? You are going from a split to a different split? That isn’t much of a change.

Can’t really give a suggestion if you don’t give us more info.

And just to reiterate, if you aren’t eating for your goal, then you won’t achieve it. Just throwin’ that out there.

3

[quote]PozzSka wrote:
What are your goals? You are going from a split to a different split? That isn’t much of a change.

Can’t really give a suggestion if you don’t give us more info.

And just to reiterate, if you aren’t eating for your goal, then you won’t achieve it. Just throwin’ that out there.[/quote]

Your rep range seems high as well…would keep that lower.

4

Yeah thats what I have been for a while, so I was thinking of upping my lifting weight and going for around a 6-8 rep range.

And to tell you the truth its hard to say with my goals, because I don’t really work out for any particular reason other than it makes me feel good… I used to train because I was a high level soccer player, but I was in a bad car wreck and lost my soccer life. So I pretty much just work out, out of habit, love for the idea of hard work, and rehabbing myself. Plus the bonus of looking better then the average guy for the ladies with my shirt off never hurt.

P.S. My eating is in good shape I eat about 4-5 times a day, then a few snacks maybe just a shake/bar or a piece of fruit like a banana or something. I don’t any garbage.

But give me some more questions, the reason that workout appealed to me was because it was intense as in fast paced, I loose count and concentration in the gym if I am not constantly moving so I do a lot of super sets or at least a set of abs in between.

5

You can do supersets and abs in between exercises in any workout if you want (unless it is prescribed against I suppose).

You like to work hard. Good. But do you want to be stronger? Bigger? both? leaner? All three?

Even if the goal is arbitrary, you have to pick one. Trying to do all three probably won’t get you very far.

Why bother putting together a routine if you just lift for the hell of it? Just go lift. Balance push and pull, and keep working your legs.

6

for the last 2 weeks I have changed up my workout slightly just trying to focus on going a little heavier and fewer reps, just to switch things up a little you can look at the other forum topic I started more about my supplementation here:

http://www.T-Nation.com/tmagnum/readTopic.do?id=1819027&pageNo=0#1820816

This new work out I am planning will start as soon as the new year gets here