Advice on my routine much appreciated

Hi All,
 
Been training again for about 6 months now. It's going ok, still struggling to shift the weight but gaining muscle altough perhaps not quite at the rate I'd like (I'm sure I'm the first to say that......!!) I wondered if anyone would mind taking a look at my routine and let me have their thoughts. I'm looking to lose weight but at the same time build some muscle. I understand how tricky this is but I'm prepared to be patient with the weight thing and 4 - 6lb a month would be fine. Many thanks in advance.
 
Sunday - Legs / Abs
3 x 8 (each leg) bulgarian split squats 30kg
3 x 8 (each leg) lunges 20kg
4 x 8 leg extensions 70kg
4 x 8 leg curls 70 kg
4 x 10 calf extensions 180kg
3 x10 swiss ball crunches
3 x 10 inclined bench crunches
3 x 8 cable oblique twists
 
Monday - Back and Bis
3 x 8 straight arm lat pulldowns 27.5kg
3 x 8 lat pulldown 100kg
3 x 8 incline dumbell row 22 kg
3 x 8 reverse cable flies 6.5kg
3 x 8 reverse curl 25kg
3 x 8 standing dumbell curls 18kg
4 x 8 preacher curls 37.5kg
30 mins cardio
 
Tuesday
40 mins spinning class
 
Wednesday - Chest & Tris
4 x 8 seated chest press 85kg
3 x 8 incline dumbell press 22kg
3 x 8 flat dumbell flies 14kg
3 x 8 dumbell pullover 32kg
3 x 8 californian skull crusher 37,5kg
3 x 8 overhead cable tri extensions 22.5kg
3 x 8 (each arm) kickbacks 10kg
 
Thursday - Shoulders and abs
5 x 5 seated shoulder press (purestrength) 80kg
3 x 8 lateral dumbell raise 12kg
3 x 24 shoulder triad dumbell (side raise, front raise, press) 6kg
3 x 8 upright barbell row 27.5kg
3 x 20 shoulder shrug 25kg
3 x10 swiss ball crunches
3 x 10 inclined bench crunches
3 x 8 cable oblique twists
30 mins cardio
 
Friday - off
 
Saturday 
 
30 mins cardio
 
Having typed this out it feels like there is too much there and also a lack of compound exercises. Should I be doing a little less and trying for heavier weight? Your thoughts would be much appreciated.
 
Spice 
 

Hi mate ,and welldone with posting in detail all you do .

I feel as you there to many much going on and lack of compound exercises are a key muscle builder.
Also diet this comes plays a big part before training.
Daz

forddee


Hi mate ,and welldone with posting in detail all you do .

I feel as you there to many much going on and lack of compound exercises are a key muscle builder.
Also diet this comes plays a big part before training.
Daz

Thanks for the prompt response Forddee. Given the routine above, can you recommend some compound exiercises I could introduce and which of the exercises I'm currently doing should I replace them with?
 
Really appreciate you taking the time to help.
 
Spice

When you say 'shift the weight' are you talking bodyfat or the bar??

Sunday - Legs / Abs
SQUAT
3 x 8 (each leg) bulgarian split squats 30kg OR 3 x 8 (each leg) lunges 20kg
Romanian deadlift
4 x 8 leg extensions 70kg
4 x 8 leg curls 70 kg
4 x 10 calf extensions 180kg
3 x10 swiss ball crunches
3 x 10 inclined bench crunches
3 x 8 cable oblique twists
Leg raise with twist
Knees to elbows
(just a few sets of each)
 
Monday - Back and Bis
3 x 8 straight arm lat pulldowns 27.5kg
Can you deadlift? If so swap this and shoulders (to get it away from legs) and do deads
3 x 8 lat pulldown 100kg (pull ups if you can)
3 x 8 incline dumbell row 22 kg
3 x 8 reverse cable flies 6.5kg (if needed)
3 x 8 reverse curl 25kg
3 x 8 standing dumbbell curls 18kg
4 x 8 preacher curls 37.5kg
30 mins cardio
 
Tuesday
40 mins spinning class
 
Wednesday - Chest & Tris
4 x 8 seated chest press 85kg
3 x 8 incline dumbell press 22kg
3 x 8 flat dumbell flies 14kg
3 x 8 dumbell pullover 32kg
3 x 8 californian skull crusher 37,5kg
3 x 8 overhead cable tri extensions 22.5kg
3 x 8 (each arm) kickbacks 10kg
 
Thursday - Shoulders and abs
PUT THIS SOMEWHERE ELSE TO GIVE SHOULDERS SOME TIME TO RECOVER AFTER CHEST - Maybe friday
5 x 5 seated shoulder press (purestrength) 80kg or better
Barbell press
3 x 8 lateral dumbell raise 12kg
3 x 24 shoulder triad dumbell (side raise, front raise, press) 6kg
Do one or the other of the above if the triplete do heavier!
3 x 8 upright barbell row 27.5kg
3 x 20 shoulder shrug 25kg
3 x10 swiss ball crunches
3 x 10 inclined bench crunches
3 x 8 cable oblique twists
30 mins cardio
 
Friday - off
 
Saturday 
 
30 mins cardio

Hope that helps.

Also, should be the last to lecture of spelling as I have the spelling age of a 5 year old but dumbbell has two b's!
 

Spice

forddee


Hi mate ,and welldone with posting in detail all you do .

I feel as you there to many much going on and lack of compound exercises are a key muscle builder.
Also diet this comes plays a big part before training.
Daz

Thanks for the prompt response Forddee. Given the routine above, can you recommend some compound exiercises I could introduce and which of the exercises I'm currently doing should I replace them with?
 
Really appreciate you taking the time to help.
 
Spice

Thats fine mate, I start most body parts with the mass building exercise first.
 
Back: Dead lifts
Legs :Squats
Chest:Flat bench
 
So they are you main mass builders you need to do.
 
Now ,drewsky has gone over you plan in more detail so i would follow what he has done .
And stick to the plan 100%
 
Good luck Daz

go with what drewsky and fordee have said, keep in lots of compounds as the split itself isnt too bad.

Awsome Drewsky! Thanks so much for this. Couple of responses below
When you say 'shift the weight' are you talking bodyfat or the bar?? BODYFAT I've worked out a diet based on various bits of advice and articles from here, Anita Bean etc.  I know my calorie, fat, carb & protein intake and am eating 6 small meals a day but it's taking time. 

Sunday - Legs / Abs
SQUAT
3 x 8 (each leg) bulgarian split squats 30kg OR 3 x 8 (each leg) lunges 20kg
Romanian deadlift
4 x 8 leg extensions 70kg
4 x 8 leg curls 70 kg
4 x 10 calf extensions 180kg
3 x10 swiss ball crunches
3 x 10 inclined bench crunches
3 x 8 cable oblique twists
Leg raise with twist
Knees to elbows
(just a few sets of each) - Is this as in the plank knees to elbows?

Monday - Back and Bis
3 x 8 straight arm lat pulldowns 27.5kg
Can you deadlift? If so swap this and shoulders (to get it away from legs) and do deads   Believe it or not Ive never done deads but will do now.
3 x 8 lat pulldown 100kg (pull ups if you can) - cant do pull ups as it aggrevates an old dislocated shoulder injury. Strangely lat pull downs dont bother it.
3 x 8 incline dumbell row 22 kg
3 x 8 reverse cable flies 6.5kg (if needed) - Just feels like this helps posture...........
3 x 8 reverse curl 25kg
3 x 8 standing dumbbell curls 18kg
4 x 8 preacher curls 37.5kg
30 mins cardio

Tuesday
40 mins spinning class

Wednesday - Chest & Tris
4 x 8 seated chest press 85kg
3 x 8 incline dumbell press 22kg
3 x 8 flat dumbell flies 14kg
3 x 8 dumbell pullover 32kg
3 x 8 californian skull crusher 37,5kg
3 x 8 overhead cable tri extensions 22.5kg
3 x 8 (each arm) kickbacks 10kg

Thursday - Shoulders and abs
PUT THIS SOMEWHERE ELSE TO GIVE SHOULDERS SOME TIME TO RECOVER AFTER CHEST - Maybe friday
5 x 5 seated shoulder press (purestrength) 80kg or better
Barbell press
3 x 8 lateral dumbell raise 12kg
3 x 24 shoulder triad dumbell (side raise, front raise, press) 6kg
Do one or the other of the above if the triplete do heavier!
3 x 8 upright barbell row 27.5kg
3 x 20 shoulder shrug 25kg
3 x10 swiss ball crunches
3 x 10 inclined bench crunches
3 x 8 cable oblique twists
30 mins cardio

Friday - off

Saturday 

30 mins cardio

Hope that helps.

Also, should be the last to lecture of spelling as I have the spelling age of a 5 year old but dumbbell has two b's! - :)
Thanks very much again.

forddee

Spice

forddee


Hi mate ,and welldone with posting in detail all you do .

I feel as you there to many much going on and lack of compound exercises are a key muscle builder.
Also diet this comes plays a big part before training.
Daz

Thanks for the prompt response Forddee. Given the routine above, can you recommend some compound exiercises I could introduce and which of the exercises I'm currently doing should I replace them with? 
 

Thats fine mate, I start most body parts with the mass building exercise first.
 
Back: Dead lifts
Legs :Squats
Chest:Flat bench
 
So they are you main mass builders you need to do.
 
Now ,drewsky has gone over you plan in more detail so i would follow what he has done .
And stick to the plan 100%
 
Good luck Daz

Thanks Daz, looking forward to the changes already.

Re shoulders, keep in all the face pulls, maybe look at your pressing choices with regards to shoulder function (such as the chest press use instead of say dumbbells).

Keep it simple as Darren has said about.

Re: fat loss,
No. 1: Enjoy your training, rome wasn;t built in a day so enjoy the process. THIS is a big big thing.
No. 2: Diet. Very simply:
a) base your every day meals on a dod of quality protein and good amount fibrous vegetable matter, (1/3 & 2/3 of your plate respectively)
b) add on most of your carbs around training and breakfast
c) Add a little splash of good fats (olive oil, avacado, nuts and seeds) to whole food meals.

This gives you a basis where you can then add more carbs in if your're not holding onto muscle well.

..also. Knees to Elbows

Hang from chinning bar, keeping arms straight and not swinging too much curl up and touch your knees against your elbows.

Watch that shoulder though it will probably help stability and strength if you;re able to do it.

Trains abs but also a lot of muscles that wrok in concert with them.