Thread: How's my routine? Can I improve on it?

I've been going to the gym since January and my aim is to lose the flabby belly and build some muscles. I'm not looking to become a professional body builder or athlete, I just want to be fitter and have some visible muscle!

I am currently 85kg (180cm tall), 34inch waist, 40inch chest, 13inch arms (around the biceps), 24inch thighs and 16inch calves. I don't mind incresing these measurements, except for the waist of course, but only if it's because of muscle build. I'd be grateful of any advice being a complete novice to weight training.

The only problem I have with weight training is that I have a very weak lower back from a car accident 5 years ago, so I try to avoid any excercises which could stress my lowerback. Sit ups are generally as much as it can take, although still painful, I can grin and bear it.

Here is the routine I have been doing since January:


Monday: Chest/Triceps/Abs/Cardio

3 sets of dumbell flys 8-12 reps
3 sets of dumbell press 8-12 reps
3 sets of pushups each to failure
3 sets of French press 8-12 reps
3 sets of dumbell kick backs 8-12 reps
4 sets of crunchs each to failure
30 mins cardio (treadmill or cross trainer 160bpm)

Tuesday: Cardio

60 minutes cardio (Mixture of Treadmill and crosstrainer)

Wednesday: Back/Biceps/Abs/Cardio

3 sets of seated row 8-12 reps
3 sets of dumbell row 8-12 reps
3 sets of dumbell curls 8-12 reps
3 sets of barbell curls 8-12reps
4 sets of crunches each to failure
30 Minutes Cardio (Treadmill or Crosstrainer)

(I'd like to be able to add overhand and underhand pullups to this workout but as yet, I'm not strong enough)

Thursday: Cardio

60 Minutes Cardio (Mixture of Treadmill and Crosstrainer)

Friday: Shoulders/Legs/Abs/Cardio

3 Sets of Alternate Shoulder Press 8-12 sets
3 Sets of Side Raises 8-12 sets
3 Sets of reverse fly 8-12 sets (very light weight because of my lower back problem!)
6 sets of lunges 8-12 sets
4 sets of crunches each to failure
30 minutes cardio (Treadmill or CrossTrainer)

Saturday and Sunday are rest days.

At the moment I am generally using 20kg for all excerises exept the reverse fly where I use about 10kg.

Any advice gratefully received on how I can improve my routine for the results I want to acheive..........

Regards,

Dan.

Not bad...check out the Routine i posted here... Click me!!!!

i dont mean to contradict you josh but nearly every exercise in that routine puts strain on the lower back (squats, deadlift, stiff leg deadlift, rows... and so on).

stick with the routine you have as its not a bad one. make sure you are keeping the intensity high and having no more than 30 seconds rest in between sets. try to increase the weight each week as constant progression is what will get you the results. sticking with the same week will not allow you to achieve what you want. post your diet up as that may be where the problem lies.

Thats my fault for not reading he had a bad lower back! Disregard what i said.
apologies.

Josh

Hi Guys, here is my current diet.......

http://fitforum.co.uk/showthread.php?p=989#post989

Try to Hit your chest from multiple angles if possible. incline, decline, widegrip, close grip, dumbells, barbell. doing this will stimulate more growth as more of the chest is engaged.

take a leaf from acs book and always try to do that little bit more in terms of weight. you need to force your body to overcompensate for its muscle damage. your body will always try to keep efficiant. keeping it guessing is the key to size.

IMO anyway. hope it helps