New Workout - PLEASE COMMENT ON USEFULNESS

[Sambo]

Trying to lean out and bulk.

Currently 5'11", 11st, 18% bf

MY routine is as follows:

<b>Monday</b> - BACK & TRAPS

Stiff Legged Barbell Deadlift
Underhand Cable Pulldowns
Wide Grip Lat Pulldowns
One Arm Dumbbell Row
Back HyperExtensions
Dumbbell Shrugs
Upright Rows

<b>Tuesday</b> - ABS

<b>Wednesday</b> - Shoulders, Biceps & Forearms.

Arnie Dumbbell Presses
Barbell Military Presses
Lying Rear Delt Raises
Front Dumbell Raises
Incline Dumbbell Curl
Lying Cable Curls
Hammer Curls
One Arm Preacher Curls
Alternate Dumbbell Curls
Barbell Wrist Curls

<b>Thursday</b> - Legs

<b>Friday</b> - Chest & Triceps

Incline Dumbbell Presses
Flat Dumbbell Presses
Incline Dumbbell Flys
Flat Dumbbell Flys
Cable Pushdowns
Tricep Pushdowns
Underhand Tricep Pulldowns
SkullCrushers
Tricep KickBacks
Overhead Tricep Extensions
Dips - Tricep & Chest


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I have not completed the leg and ab day yet, but all the exercises are 3 sets of 8 reps at the maximum weight i can lift.

My pics are on the following link

http://www.discussfitness.com/forums/showthread.php?t=20854

PLEASE COMMENT, I NEED HELP!

regards

Sambo

[TommyD]

Way too many exercises. A good rule of thumb is for smaller body parts you only need 4-5 sets, for larger body parts (chest, legs, back) you can go 6-9 sets. You'll risk overtraining otherwise. If you revise it based on the above advice, post your revised one and we can go from there. :

[mesomorph]

G'day Sambo. Ouch! All those exercises at or near max?! Mate, no need. Agree wholeheartedly with Tom. Concentrate on the bigger muscle groups using your compound lifts. On Monday you're doing underhand pulldowns, wide grip and then I presume trying to do heavy bent over rows. Recovery would have to be a prime consideration here. Do only 2 of these, as heavy as you can, 3-4sets for your 6-8 reps. Same for chest-tri day. Remember, tris are getting a good workout any way during chest presses. Choose just 2-3 tri exercises 2 sets 6-8 reps. Thats plenty IMO. Heading toward overtraining so be careful. cheers

[IvanDrago]

Listen, trying to lean out does not go along with you're plan my friend. If you do your workout plan with 50 percent max, with very short rest periods, would be more beneficial than what your proposing. If your goal is to lose body fat, cardio is the answer; try training for something like a 5k run to keep you motivated. Remember, good form in lifting is much more important than the weight you work with.