Hello,

I started lifting and running 01 Jan 06 to get in better shape and to look better. At 6'5",
age 29, I was 260 lbs. I didn't have much information and just made my own plan. I didn't
change what I ate, but cut down the portions. I also made up my own workout routine, which appears in need of a major overhaul. I made it 1 year, took 4 months off at the beginning of 2007 and then started again in May. I am currently down to 205 lbs.

I am looking to lose more weight to have more definied muscles, then gradually start
building up the muscle. I am also planning on running a marathon in June of 2008, which
will apparently limit my progress. My goal is to look good with a muscular body. The only
sports I play are merely for fun.

I have spent the last week researching bodybuilding and found I don't have the best
routine/eating habits.

My workout used to be lifting MWF and running TTSS. The lifting routine was this.

Bench 10x1
Curls 10x1
Lying Tricep extensions 10x1
weighted crunches(10 lbs.) 125x1
Lateral Raises 10x1
Upright Row 10x1
Shoulder Press 10x1
I would repeat this series 3 times, then move on to:
decline bench 15x1
preacher curls 10x1
incline bench 10x1
calf raises 50x1
I would repeat this 3 times as well.

The reason I used this strategy was so I could move right into the next lift without
much of a break, which allowed for more lifts in a shorter period of time.

After reviewing some guides, I have changed my routine to the following: (about 2 mins
between sets)

Mon:
Squat 10x3
Straight-leg deadlift 10x3
Calf raises 50x3
Bench press 10x3
Row 10x3
Shoulder press 10x3
Curl 10x3
Lying tricep extension 10x3
Stiff-leg deadlift 10x3
Weighted crunch 100x3

Wed:
Leg press 10x3
Leg curl 10x3
Calf press 10x3
Incline bench press 10x3
Decline bench Press 10x3
lateral raise 10x3
Preacher curl (inside grip) 10x3
Preacher curl (outside grip) 10x3
Seated tricep extension 10x3
Weighted crunch 100x3

Fri:
Squat 10x3
Straight-leg deadlift 10x3
Calf raises 50x3
Bench press 10x3
Row 10x3
Upright row 10x3
Curl 10x3
Lying tricep extension 10x3
Stiff-leg deadlift 10x3
Weighted crunch 100x3

Tues: 5 mile run; Thurs: 6.2 mile run; Sat: either 5 mile run or 30 mile bike; Sun: 10 mile
run (incrementing over time up to 20 miles)

I am looking for any feedback/critism on my new routine and also have a few questions.

1. Is it really neccessary to stick to one lift at a time? In order to shorten the routine
is it ok to rotate 2 or 3 lifts so I am not sitting around for 2 minutes between sets
if I keep them to one general area of the body? (Triceps & Biceps)

2. As I said, I am working out to look good and I want to build my chest. I was under the
assumption to work the chest top to bottom I needed to do flat, incline and decline bench
presses. I have seen where it has been said you only need to do flat bench presses. Is it
better to do all 3 or just flat?

3. I'm currently staying in a calorie deficit until I get to a low enough body fat % that
my muscles are more defined. Do I stick to the same lifting routine whether I am in a
bulking or cutting phase or should the lifting routine change for each? Also, I am eating
more healthy now than I was previously.

One other note is that I stopped gaining any progress in my bench press, yet I was still gaining in other areas. I think the changes I am making will help this, but if anyone has any further input into this feel free.

I work out from my basement. I have a full set of dumbbells from 5 to 70 lbs. and an
olympic weight bench with a leg curl/extension/preacher curl add on. I just picked up a
hack squat machine this week to add the squat to my work out. I also have a dip/pull-up
machine on order and will be planning on adding those in somewhere as well once it is here next week. For cardio options I have a treadmill, elliptical and rowing maching.

Any advice would be appreciated.

Thanks,

Drex

(edited for line spacing)

Welcome, Drex!

I haven't had a chance to look at the routine, but at first glance it seems better than a lot. However, I'd rework Wednesday to make it look more like M or F. It has more machines, less rows and more isolation exercises than the others. Others will likely give you more detailed advice.

You don't have to do one exercise at a time. You can use supersets (2) or trisets (3). Just superset antagonistic muscle groups (bench/row, biceps/triceps, etc.). Trisets can be difficult, as you have to maintain 3 empty benches or weights.

As far as routines, you can either change it for cutting/bulking or keep it the same. In the end, bulking or cutting is diet so there's real no need to change. Many do, though, including myself but I just do it more out of convenience and the need for change rather than because of the bulking/cutting cycle.

Best of luck to you.

Thank you for the reply DEF.

That is very helpful. Rotating with 2 or 3 lifts at a time will both save me total time on the workout and cut out some downtime. Which is what I was looking for.

I thought I might get some negative feedback on Wednesday. I was trying to make sure, at least once a week, to focus on chest and biceps. Maybe this isn't neccessary. I guess I'm a little worried about dropping incline and decline bench out of my workout.

I switched up my routine some from DEF's comments.

Mon:
Squat (hack) 10x3
Straight-leg deadlift 10x3
Calf raises 50x3
Bench press 10x3
Pull Up (max)x3
Shoulder press 10x3
Curl 10x3
Dip (max)x3
Stiff-leg deadlift 10x3
Weighted crunch (10 lbs) 100x3

Wed:
Lunge 10x3
Straight-leg deadlift 10x3
Calf press 10x3
Incline bench press 10x3
Decline bench Press 10x3
lateral raise 10x3
Chin-up (max)x3
Seated tricep extension 10x3
Stiff-leg deadlift 10x3
Weighted crunch (10 lbs) 100x3

Fri:
Squat 10x3
Straight-leg deadlift 10x3
Calf raises 50x3
Bench press 10x3
Pull-up (max)x3
Shoulder press 10x3
Curl 10x3
Dip (max)x3
Stiff-leg deadlift 10x3
Weighted crunch (10 lbs) 100x3

Tues: 5 mile run; Thurs: 6.2 mile run; Sat: either 5 mile run or 30 mile bike; Sun: 10 mile
run (incrementing over time up to 20 miles)