r/Fitness•
SkrufSkript

Can someone help me balance my routine?

I am currently working out three days a week, but I want to up it to four. I also really want to include my key movements, which is OHP, Incline Bench, Full (ass to grass) squat, Deadlift, weighted dips, weighted chin-ups. I've looked through the routines in the sidebar, but none of them really incorporates (some) of these exercises the way I want to. Is there any routine you can point me to that does, or can someone tweak this so that it will work?

Here is my routine with current weight on key lifts. I use reverse pyramid training on key lifts (the weight gets progressively lighter as I up the reps), but I am open to change.

Day A:

*Weighted chin/pull-ups. 2 sets (5-6 reps). W: 55lbs x 5

*Standing barbell OHP. 3 sets (5-6-8 reps). W: 135lbs x 5

*Deadlift. 1 set excluding warm up (5 reps). W: 255lbs x 5

*Bent-over barbell row. 3 sets (6-8 reps).

*Alternate incline dumbell curls. 3 sets (6-8 reps).

*Hanging leg raise. 3 sets (8-10 reps).

*Ab wheel. 4 sets (8-12 reps).

Day B:

*Incline Barbell Bench Press. 3 sets (5-6-8 reps). W: 190lbs x 5

*Weighted Dips. 3 sets (5-6-8 reps). W: 80lbs x 5.

*Laterial raises. 4 sets (8-12 reps).

*Skull crushers. 3 sets (6-8 reps).

*Full (ass to grass) squats. 3 sets (5-6-8 reps). W: 190lbs x 5.

*Calf raises. 3 sets (10-15 reps).

Then I do these workouts 3 times a week, A-B-A-B-A-B. As you can see, my legs are lacking quite a lot, so more work there is welcome. Also, I feel like I should do more shoulder work.

Male, 6 foot 2, 194lbs.

Bonus question: I am trying to lean down while slowly gaining muscle. Currently doing 2400cals a day with about 160g protein, but I don't seem to drop in fat. Any tips? I bike pretty much everywhere I go, which adds up to roughly 15 minutes a day on average.

TL;DR: I want to up my workouts to four days a week, while still lifting heavy weights, including weighted dips and weighted chin/pull-ups.

Posted Apr 15, 2016, 12:48 AM UTC

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