Workout needs a makeover

[oldmanmuscle]

I lift mon-fri, an hour each, here's current schedule:
Mon, chest and tri's
Tues, shoulders and bi's
Wed, chest and tri's
Thurs, back and bi's
Fri, chest and tri's
Alternate the next week starting with shoulders and bi's.

I know I'm overworking the same body parts. How can i still make good gains and add in deadliffts and cardio at least once a week and keep it under an hour. I usually lift heavy and try to stay in the 6 to 10 rep range

 

[Perrin Aybara]

Why no legs?

 

[oldmanmuscle]

Why no legs?

I know, I've always pushed them to the roadside, focusing on upper body, something else I need to incorporate also, always told myself I didn't have time for legs.

 

[Perrin Aybara]

How about:

Monday: legs, chest and triceps
Tuesday: deadlift, upper back and biceps
Wednesday: chest and cardio
Thursday: legs, shoulders triceps
Friday: deadlift, upper back and biceps

 

[oldmanmuscle]

How about:

Monday: legs, chest and triceps
Tuesday: deadlift, upper back and biceps
Wednesday: chest and cardio
Thursday: legs, shoulders triceps
Friday: deadlift, upper back and biceps

How many heavy sets you suggest for each body part?

 

[Just Fish]

How many heavy sets you suggest for each body part?

I do 16 to 20 sets per body part. 4 or 5 exercises with 4 sets. I only work each body part once a week though.

 

[Perrin Aybara]

10 reps I'd go 3 sets, 6 reps I'd go 5 sets, 7-8 reps 4 sets. This number is for each day, not the whole week's total sets.

 

[oldmanmuscle]

10 reps I'd go 3 sets, 6 reps I'd go 5 sets, 7-8 reps 4 sets. This number is for each day, not the whole week's total sets.

Sounds pretty solid, I def have to make some changes. Its easy to get into the mindset that what your doing is the best way,bad habits are hard to break. Thanks

 

[Just Fish]

4 sets of 8-12 reps for bodybuilding

 

[Just Fish]

TRAINING ROUTINES
----------------------------------------

Light

M. -chest/abs
T. -shoulders/triceps
W. -legs
Th. -back
F. -biceps/abs

Heavy

M. -chest/abs
T. -shoulders/triceps
W. -back
Th. -legs/biceps
F. -repeat Monday

Cycle

M. -chest/abs
T. -shoulders/triceps
W. -back
Th. -legs/biceps
F. -repeat Monday
S. -repeat Tuesday

 

[Just Fish]

If you do light routine it's each body part once per week. You have to hammer that body part or its too light.

 

[Just Fish]

Heavy does a one body part twice a week once a month.

 

[oldmanmuscle]

Heavy does a one body part twice a week once a month.

Def. Some good ideas here too. Thanks

 

[Just Fish]

Cycle does some body parts twice a week then once the next. Gives those body parts a slight break then twice a week the next week.

 

[Just Fish]

Write them out you'll see they work once written out for a month

 

[Just Fish]

When I was 24 in two years I went from 185lbs 13%bf to 230lbs 10%bf using the heavy training routine.

 

[Just Fish]

When I was 24 in two years I went from 185lbs 13%bf to 230lbs 10%bf using the heavy training routine.

That was natty

 

[Sk8man101]

I switched mine up to:
Day 1 chest/tris
Day 2 bis/lats
Day 3 shoulders/traps
Day 4 legs/deadlifts
Day 5 abs
I put in 1-2 rest days a week where I need them. Sometimes I treat my ab day as kind of a rest day.

 

[Perrin Aybara]

Here's my thoughts on what I mentioned would look like:

Monday
Squats 5x6, flat bench 5x6, weighted dips 5x6 if injuries don't prevent them OR whatever triceps exercises you have time for in the 10-15 rep range or

Tuesday
Deadlift 5x6, weighted chin ups or pull ups 5x6, rows of your choice 5x6, whatever biceps exercises you have time for 10-15 rep range

Wednesday
Incline bench 3x10 and maybe a little chest isolation stuff, cardio

Thursday
Squats, front squats, hack squats OR leg press 3x10, overhead press 3x10, whatever shoulder isolation and triceps exercises you have time for in the 10-15 reps range

Friday
Romanian deadlift 3x10, pull/chin ups OR lat pulls 3x10, rows of your choice 3x10, whatever biceps exercises you have time for in the 10-15 rep range

If time permits you can always throw in more isolation stuff and cardio on any of those days. I was just trying to fit into your time constraints and rep range preferences that you posted in your original post.

With all that said I train for strength and I'm not a bodybuilder. You never really mentioned the goals besides incorporating cardio and deadlift, so this is kind of somewhere in the middle of strength and hypertrophy. If it's pure strength you're after I can change a few things as this is more my area of expertise. If it's pure hypertrophy you're looking for you're probably better off listening to someone else as I don't have much experience with that.

 

[A*yt]

You can seperate days as front-back, that's what i'm doing lately.

Or maybe push-pull. I like the front-back much better.