Hi everyone! I would like some feedback on my currecnt routine. I really enjoy this site and all of Scott's videos. The following routine is based off my work schedule. I work overngihts four days on then four days off. The shifts are from 7:30pm to 8:00am so there is not much time on work days to workout and rest so i basically stick to just working out on off days.

Is there anything you would add?

Is there anything you would take away?

I weigh 185 and 5'8. When i started in Dec I weighed 209 so I've lost 24lbs so far. I am looking to continue to loose body fat and gain muscle. I am taking C-4 pre-workout and GNC Amplified Wheybolic Extreme 60 Power. (just started these two about a month ago)

Day 1 Legs\Abs

9 sets abs

Leg Ext 10 reps 3sets

Leg curls 10 reps 3 sets

Squats 8-10 reps 3 sets

Deadlifts 8-10 reps 3 sets

(4 sets if time and energy permits)

Day 2 Chest\Tris

Push-ups 3 sets 25 reps

Flat bench 15-135, 10-185, 10-225, 10-225, Burn out on 145

Incline Dumbell Press 3 sets 8-10 reps

Flat Bench Flies 3 sets 8-10 reps

Dips 3 sets 10 reps

Rope or bar push downs 3 sets 10 reps

Single arm behind the head extensions 3 set 10 reps

Skull crushers 3 sets 10 reps

Day 3 Back\Bis

Bent Over rows 4 set 8-10 reps

Single Arm rows 4 sets 8-10 reps

Wide Grip Pull-ups 3 sets 8-10 reps

Seated DB Curls 3 sets 8-10 reps

Preacher DB Hammer Curls 3 sets 8-10 reps

Straight bar curls 3 sets 8-10 reps

Reverse Grip E-Z bar curls 3 sets 8-10 reps

Straight bar forearm curls 3 sets 8-10 reps

Day 4 Shoulders\Bench Press

Flat Bench 15,10,10,10, burn out with same weights listed above

Seated Military DM Press 3 sets 8-10 reps

Lateral Raises 3 sets 10 reps

Straight bar Military Press 3 sets 10 reps

Upright Rows 3 sets 10 reps

Shruggs 3 sets 10 reps

Andy Carter

One more thing. For the first 2 1/2 months I only benched once per rotation off. I just started this week benching twice per rotation off. Mainly because I want my bench max to increase. I am 36 now and bench 275 on rep. When i was 27 I benched 335 one rep (however i weighed 210) and I would like to be back in the above 300 range this year at 185 lbs. I have hears as long as you have 48 hours in between bench days that is okay.

Hey Andy!

Glad to see you on the site! I have a few suggestins.

On Leg day.. LEGs are a big muscle group.. you might want to think about adding a few more exercises.

I would do squats FIRST, then add in Front squata for quads and Stiff Leg deadlifts for hamstrings.

I would move DEADLIFTS to back / bicep day. They are not a "back" exercise per say.. but you will be able to give max effort if done a few days after squats.

If your goal is to work on strength, on your SECOND day of bench pressing. I would do a 5 x 5. Go max weight for 5 reps and if you have a spotter, try to progressively overload with a bit of help.

Have you seen my video on building a meal plan to ensure you are eating enough? www.ScottHermanFitness.com/mealplan.php

Thanks Scott for the suggestions! I will make those changes on my next rotation off. I haven't watched the video but i will. I watched about 5 or so today. Especially was impressed at you deadlifting 225 40 times!!

@ Scott. Just to be clear on the 5x5 on my second day of bench. This is 5 sets of 5. How would you work up this? I know my 5th set will be heaviest but what weights roughly should my other 4 sets be or should all 5 sets be the same weight after warm-up?

Warm up 15 reps @ 135

1st set of 5 @ 205

2nd set of 5 @ 225

3rd set of 5 @ 235

4th set of 5 @ 245

5th set of 5 @ 255

OR

Warm up 15 reps @ 135

5 sets of the heaviest i can lift?

Andy