Originally Posted by halffttime
what's do you think your lean (at 10%) body weight is? what's your lift stats?
i go to the gym mondays to thursdays. exercises are in order of execution..
4 sets of bench press (usually 5-7 reps, i'll do a single or two now and then)
4 sets of flat dumbbell
4 sets of incline dumbbell
3 sets of cable crossovers
tuesday - back
6-8 sets of deadlifts
4 sets of straight bar cable pulldowns
4 sets of machine pull
4 sets of freemotion cable pulldowns superset with 4 sets of another different angled cable pulldown
wednesday - arms
4-5 sets of dumbbell shoulder press
4 sets of machine lateral flies
3 sets of bent over lateral flies
3-4 sets of dumbbell curls
3-4 sets of concentration curls
thursday - legs
5-7 sets of squats
5-7 sets of leg press machine
(..and on occasions i do)
3 sets with hamstring machine
3 sets with machine where you kick one leg back
i feel like my leg workouts are lacking the most. at the same time, i do spend about 45 minutes in the studio room doing all kinds of conditioning stuff after every workout. i used to hate doing back and it used to be my weakness, now i look forward to back days. i don't do much core also, i feel i get more than enough core workout from the deadlifts.
when i get under 180lbs and closer to my goal weight i'll probably toss everything out except deadlifts and squats. then i'll probably start doing olympic style lifting as well. and of course a bunch of conditioning...
My opinion; Total overkill & would have a rest day, mid-week.
Arm day is shoulders & biceps. There is nothing there that will particularly work your triceps (which take up 2/3rds of your 'bicep' size)
That is overkill on your biceps, they're only a very small muscle group and probably the easiest muscle to overtrain. They're small and you hit them with just about every other lift you do. Believe it or not, many see great gains when not training their biceps or doing very little (maybe 3 sets of say barbell curls per week) Myself included. I used to blast the hell out of them and seen virtually nothing, I focused more on my triceps & made decent progress.
I'd look at a two day split routine.
Day 1. Chest & triceps
Day 2. Back & biceps
Day 3. Day off/rest
Day 4. Shoulders/traps/neck (don't have to train neck but I would if you don't want to look out of proportion)
day 5. Legs
Day 6 & 7. Rest/off
If you want to maximize fat-loss, I really would strongly suggest adding cardio.
Whether you're looking to lose weight or add muscle mass, diet is critical. If your diet isn't upto scratch then you will see very little in terms of gains. Get plenty of rest/sleep, drink plenty of water. If you can stomach it get some cranberry juice down you, its very high in anti-oxidants and great for the kidneys and has numerous health benefits.
You haven't posted your diet, I only scanned & see zero advice. Your body is like a car, without the right fuel, you ain't getting very far.
Its all well and good saying I'm cutting on 1800 cals or bulking on 3,800 cals but what from?
Diet, sleep, gym all three go hand-in-hand. Without one, you aren't going to get great results.
I can not stress enough; diet is key.