Overall I think your plan looks pretty good. If you are looking to
lose the gut you will probably need to do more cardio. If you are
looking to toughen your gut you will probably need to do more ab work.
If you want to get in really good shape you might want to join a boxing
gym, you might not gain size but your conditioning will improve.
I am a fan of the two day split and have had good results splitting up
with a (chest and tricep) workout and a (leg and back) workout. My
arms get a tough workout doing all the compound exercises so the only
thing I do for biceps, forearms, and wrists is reverse curls. I lift
weights about two or three times a week. I think that the extra time
between workouts helps with muscle growth for me. I also do a lot of
other training other than weightlifting.
Quoted message said:day 1:
bench press
dumbell bench press
incline dumbell bench press
skull crushers
triceps cable pushdown
Day 1 looks pretty good for a chest and tricep workout. I would
probably suggest dips instead of dumbell bench since you already do
bench and dumbell incline. Be careful so that the dips don't hurt your
shoulders and if they do, stop doing them. On days that you want to do
dumbell bench just swap it with bench press. I would swap in barbell
incline too sometimes since I feel like I get a better chest workout
from barbell lifts.
Quoted message said:day 2:
bent over rows
Cable Seated Row
Cable Front Pulldown
seated barbell curls
standing barbell curls
dumbell curls
Day 2: Since you are on a 4 day split these look okay for back/bicep
work. Throw in some pullups too since these are tough and good. I
think that reverse curls should be in there too, I would remove one or
two of your other curl exercises to put in the reverse curls. I also
feel like you should be working hard enough on the rows, pulldowns, and
pullups that you probably don't need this many curl exercises. I
figure two curl exercises at most, as I said I like to only do the
reverse curl. I focus on overall strength and have never noticed that
my biceps have prevented me from doing more deadlifts, pullups,
pulldowns, etc.
Quoted message said:day 3:
Barbell Shoulder Press
Dumbbell Arnold Press
Dumbbell Front Raise
cardio for 30 minutes
Day 3: I have actually thrown in some shoulder stuff on off days
sometimes since I am so tired after dips that I often skip them. These
look good. I am assuming that you do cardio after lifting. I would
always recommend this so that you are fresh when you lift. Maybe
drink/eat a little protein with a sports drink right after the lifting
and before cardio.
Quoted message said:day 4:
squats
seated leg press
deadlift
stiff leg deadlift
standing calf raise (smith machine)
Day 4: I am assuming that this is your toughest day. My favorite lift
is the deadlift since I feel like it has been the biggest contributor
to my gains. I don't do the leg press since it actually feels harder
on my knees than squats. I like squats too but do them after deadlift
so I am pretty tired during them. I do deadlift first since it uses
the most muscles for me.
