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[mrssimpf]

Any advice for this Monday workout I created? I plan to do my weekly routine as: Monday: Upper, Tuesday: Lower, Wednesday: Cardio, Thursday: Upper, Friday: Lower, Saturday: Cardio, Sunday: Abs

Monday: Upper Body Strength ≈ 2hr
(Chest, Shoulder, Triceps)

1. Warm-Up: 15 Minute Walk
2. Seated Shoulder Press:
   • 4 sets x 6 reps
   • Dumbbell Weight: 25lbs
3. Inclined Dumbbell Flyes:
   • 4 sets x 12 reps
   • Dumbbell Weight: 25lbs
4. Lateral Raises:
   • 4 sets x 8 reps
   • Dumbbell Weight: 10lbs
5. Skull Crushers:
   • 4 sets x 8 reps
   • Dumbbell Weight: 25lbs
6. Push-Ups:
   • 4 sets x 8 reps
   • Body Weight
7. Tricep Press Machine:
   • 4 sets x 10 reps
   • Weight: 120lbs
8. Chest Press:
   • 4 sets x 6 reps
   • Weight: 85lbs
9. Cardio: 20 Minute Stairs
10. Cool-Down: 15 Minute Walk
11. Stretch: 10 Minute

 

[dawn16]

@mrssimpf You should change push-ups for a pressing movement like barbell or dumbbell bench press, push-ups are ok but they’re difficult to overload, if you can do all of this on push day then go for it but it’s a lot

 

[mrssimpf]

My goal is to work on losing weight while also building muscle. I'm 6 foot, 225lbs.

 

[sherriemae]

@mrssimpf If your goal is to lose weight but gain/maintain muscle the most important thing is in the kitchen not the gym. Highprotein low calorie foods eating in a caloric deficit.

For your workout though, If you want to lose fat but gain muscle i'd look to increasing the reps while still reaching failure.

e.g for Seated Shoulder Press, if 6 is the most reps you can do before failure, try to lower the weight and go for 8 or better yet10.

 

[mrssimpf]

@sherriemae Thanks for your reply. I see a lot of people talk about lifting until failure. Should that failure occur at the end of 1 set or after all your sets?

 

[dawn16]

@mrssimpf At the end of each set it should be difficult to do another rep

 

[sherriemae]

@mrssimpf every set. And if you are exhausted and can't do more, lower the weight (drop set) and pump out more till failure.