How does this 3 day a week routine look?

[Jake LaMotta]

What's up fellas? How does this 3 day a week routine look? I will increase the weight every set. I am 27 6' 245 lbs. (with alot of body fat) all natural.

Three days a week

Day 1 Mon.

1. Seated cable rows (with v-bar or underhand) 12,10,8
2. Close grip or underhand lat pulldowns 12,10,8
3. Wide grip lat pulldowns 12,10,8
4. Standing reverse flys 12,10,8
5. Standing cable external rotation 12,10,8
6. Seated dumbbell curls, Standing straight bar curls, Straight bar preacher curls, or Seated dumbbell hammer curls 12,10,8

Tues.

Run on treadmill for 20 minutes

Day 2 Weds.

1. Squats 12,10,8
2. Leg extensions 12,10,8
3. Lying leg curls 12,10,8
4. Standing calve raises 12,10,8
5. Kneeling cable crunches (rope) 12,10,8

Thurs.

Run on treadmill for 20 minutes

Day 3 Fri.

1. Flat dumbbell press 12,10,8
2. Incline dumbbell press 12,10,8
3. Seated overhead dumbbell press 12,10,8
4. Medium grip barbell upright rows or Seated dumbbell lateral raises 12,10,8
5. Tricep pushdowns (overhand straight bar, rope, underhand straight bar, v-bar) 12,10,8
6. Barbell shrugs or Neutral grip seated dumbbell shrugs 12,10,8

Sat.

Run on treadmill for 20 minutes

Sun.

OFF

 

[Shelby]

day 1 - do chins rather than pulldowns, and do some free weight rows (barbell or db) rather than cable. I also think the reverse flies are unnecessary - your rear delts will be stimulated enough from the chins and rows.

day 2 - drop the extensions and leg curls, throw in some stiff leg deadlifts and lunges

day 3 - drop pushdowns and throw in some weighted dips

 

[n8ia]

i agree with shelby also no running if at all possible if you want to drop weight do some lower intensity cardio and get your diet in line.

 

[Apro]

Honest opinion or p.c. version? My honest = looks like shit. You're pretty tall, just starting out, and admittedly carrying a good deal of bf. Ditch most of that cable shit - First exercise for each major bodypart should be that with which you can handle the most weight with an acceptable amount of form. Back day, open with deadlifts - yeah, they are hard but they yield big, thick results. Chest day, open with flat barbell presses. Leg day you are already opening with squats which is great but 3 sets is not enough. At least initially, if you totally bust balls on those first exercises, all that comes afterwards amounts to arguably little more than pushing blood. I'd say first exercises (the big three mentioned) WARM UP FULLY, then low rep sets which are not killing you as you ascend to the place where it requires all out effort to achieve maybe 5 - 7 reps (less is okay too), then rest, drop 50 pounds and give it all you got. In other words, wherever you end up finding the max weight with which you can perform 2 or 3 good, taxing all-out effort "work sets" to achieve around 10 reps (9 on the low end, 12 on the high end) is where you'll likely grow but do surpass that weight on your initial way up for the first all out heaviest set (CNS thing - say 225 is heavy on the bench and you may only manage 6 or 7 reps - if on your way up you merely touch on 225 and do 3 or 4 reps, pass over it and perhaps land at 275 and bust balls to get 3 or 4, then rest and drop back to 225, now you'll get more reps than you would have achieved had you gone all out for it on your initial way up. Make any sense at all or am I hypo right now? Play around with it and see. After that, following exercises are better off higher reps, more volume, traditional bodybuilding sort of "stretch that fascia" type of stuff. My take on things, anyway.

 

[Sesshomaru]

What's up fellas? How does this 3 day a week routine look? I will increase the weight every set. I am 27 6' 245 lbs. (with alot of body fat) all natural.

Three days a week

Day 1 Mon.

1. Seated cable rows (with v-bar or underhand) 12,10,8
2. Close grip or underhand lat pulldowns 12,10,8
3. Wide grip lat pulldowns 12,10,8
4. Standing reverse flys 12,10,8
5. Standing cable external rotation 12,10,8
6. Seated dumbbell curls, Standing straight bar curls, Straight bar preacher curls, or Seated dumbbell hammer curls 12,10,8

Tues.

Run on treadmill for 20 minutes

Day 2 Weds.

1. Squats 12,10,8
2. Leg extensions 12,10,8
3. Lying leg curls 12,10,8
4. Standing calve raises 12,10,8
5. Kneeling cable crunches (rope) 12,10,8

Thurs.

Run on treadmill for 20 minutes

Day 3 Fri.

1. Flat dumbbell press 12,10,8
2. Incline dumbbell press 12,10,8
3. Seated overhead dumbbell press 12,10,8
4. Medium grip barbell upright rows or Seated dumbbell lateral raises 12,10,8
5. Tricep pushdowns (overhand straight bar, rope, underhand straight bar, v-bar) 12,10,8
6. Barbell shrugs or Neutral grip seated dumbbell shrugs 12,10,8

Sat.

Run on treadmill for 20 minutes

Sun.

OFF

I think you need to sit down with a good physical therapist and talk about what planes of movement you can and shouldnt do. Given your injury history, I dont think anyone here is qualified to give you advice over the internet without knowing more about your injuries.

 

[muscle96ss]

I have a few questions for you. Firstly, what are your goals, both short and long term? In other words, what are you trying to achieve with this workout program? Secondly, why only 3 days a week with weights? Lastly, why only 3 days a week on the treadmill and why for only 20 minutes?(are you trying to get cardiovascular benefit, fat burning benefit, or what?). Once I have a better idea what your trying to achieve, I can give you a better idea at what needs to be modified to get there.

 

[oldfella]

I think you need to sit down with a good physical therapist and talk about what planes of movement you can and shouldnt do. Given your injury history, I dont think anyone here is qualified to give you advice over the internet without knowing more about your injuries.

Now here is what I was thinking.........Read above.........great advice here jake. With your shoulder injury history the last thing you want to do is barbell bench press, unless you really like doctors and surgery. Get with your specialist, tell him what you want to achieve. You need more professional help than can be provided on here. I have faith in almost all of the members here for wanting to help. But you have some special requirements for your injuries.

 

[Apro]

Oops - my bad, didn't know about your shoulder problem(s). Both my shoulders need scoped - right one is the worse (or was) but somehow when I partially tore my right lat, the right shoulder now seems good to go. No idea wtf happened there. I still sometimes have periods where I can work up to 500 flat but though it is a "raw" lift, I do bench a whole lot like a powerlifter (never are my elbows straight out, always in rubbing the lats). I have had enough injuries, admittedly, but I find it comes over time if someone insists to continue maxing and will not learn to lifgten up (like me, though I am learning very slowly). My hypothesis is that bodybuilding with its higher volume is more damaging (when extreme) in the long term (say at least a decade - for me it has been about 18 years) than powerlifting is. It's the high volume and the endless progression of micro tear upon micro tear. I mean, my upper arms were probably I guess 12 inchers when I first began and right now they are a shade over 22 - that's a lot of tearing and building. And I have built about 115 pounds of muscle on my formerly scrawny little frame, so it makes sense to me that it wears on ya. Personally, I had a lot of difficulty maintaining any serious density when my shoulder refused to allow me to flat barbell bench, and to me that was not acceptable.