My new routine...

[Driven]

OK im starting week 2 of this new routine. My goals are to lose fat/gain muscle. I play tennis 5 days a week for 1.5 hrs and I try to add about 3 1hr long hiking sessions in as well. On the routine below, i somewhat followed a Max OT routine, I lift to failure with a partner at a high intensity level, do i need a bit more volume of exercises? I plan to follow this for about 10 weeks then reevaluate.

Day 1: DB Bench 3x4-6
Decline DB bench 3x4-6
Pec Dec 2x8

Day 2: DB rows 3x6
Seates cable rows 2x6
Lat pull-down 2x6

Day 3: Leg press 3x4-6
Squats 2x4-6
Calves 2x8
DB Military press 3x6
DB side laterals 2x6
DB flyes 2x6

Day 4: Curl bar curls 3x4-6
DB curls 2x6
DB hammer curls 2x6
Skull crushers 2x6
close grip bench 2x6


Day 5: Rest

Day 6: Repeat Day 1 and so on.....

edit: forgot to add exercises

[Lady C]

Add in deadlifts (conventional and straight-leg), pull-ups, military press and dips at a minimum. I see you are not doing any work for triceps, hamstrings or shoulders. Is there a reason?

You might benefit substantially by adding in a day of olympic lifts.

[Driven]

Originally Posted by Lady C

Add in deadlifts (conventional and straight-leg), pull-ups, military press and dips at a minimum. I see you are not doing any work for triceps, hamstrings or shoulders. Is there a reason?

You might benefit substantially by adding in a day of olympic lifts.

Edited, sorry I forgot to add everything. I have thought about pullups and some military lifts, good suggestions. Im wondering if I should up my cardio to kick my metabolism up some more, I dont think im burning a ton during tennis, its a lot of standing around with few short bursts, maybe increase the hiking to 6 total days?

[badblood]

To be quiet honest, I think you're doing way too much, there's no way you're gonna gain muscle doing all that unless you're on gear or something, and you're thinking of increasing your cardio?

Also, seeing as you're fairly active outside the weight room, doing the "typical" gym goes bodybuilding routine with high intensity (failure!!?) is just gonna burn you down.

Have you tried something similar to this and had good results? Or is this your first attempt at a high volume program to failure?

[.V.]

Try this, arrange it however you like:

Day 1: Legs
Squat
SLDL
Calf raise

Day 2: Arms
barbell curls
standing alternating dumbell curls
skull crushers
tricep pushdowns

Day 3: Back
Conventional deadlift
Bent over row
Pullups

Day 4: chest/abs
flat bench
Incline bench
decline bench
cable crunch (3 sets of 8-10, to near failure)

Day 5: shoulders
upright row
overhead press
seated dumbell press
shrugs

All lifts except for abs are done 3 sets of 4-6 reps after warmups (don't re-warm body parts already worked).

BTW: max ot is a very good thing to do...if you are REALLY giving it all you've got. If you are just cruising or afriad to lift heavy...dont waste your time. Do it right and it's damned effective.