Need some help with pruning my routine and grouping exercises.

[trebor]

I need your help to first prune down this list, and then decide how to group these into four days a week of workouts.

Basically, a year ago I was within 6 lbs of the BMI needed to be called "overweight," and had to act. I estimate I was about 20% bodyfat.

The first 9 months I just ran and ate the same food, but tried to eat less of it. I got down to about 11% bodyfat. I became thin, but then realized I should have been doing resistance training from the beginning.

So about 3 months ago, I also started weight lifting and radically changed my diet. I weight each gram of food and did a 500 calorie deficit and a 25/50/25 fat/carb/protein ratio. I got down to about 7% bodyfat.

Now I want to turn off the weight loss, so I changed to eating the same calories I burn and now aim for between a 20-25/40-50/30-40 fat/carb/protein ratio.

But I want to add some things to my routine and need help in which to eliminate due to redundancy and how to regroup things to minimize working the same muscles two days in a row.

Overall, I think it is probably best to eliminate 7-8 of these so I can focus on the rest:


Legs: Probably want to keep all of these:
Barbell Full Squat, upper legs, glutes, back.
Leg Press, upper legs, lower legs, glutes.
Leg Extensions, upper legs.
Seated Leg Curl, upper legs.

Shoulder: Probably want to keep all these, or maybe eliminate one.
Dumbbell One Arm Shoulder Press, shoulder, triceps.
Dumbbell Front Raise, shoulder.
Dumbbell Lateral Raise, shoulder.

Chest: Should probably eliminate two of these. Not sure I need both the incline bench press and the bench press.
Pushups, chest, triceps.
Dumbbell One Arm Bench Press, chest, triceps.
Dumbbell Incline Bench Press, chest, triceps.
Dumbbell Fly, chest.
Smith Machine Bench Press, chest, shoulder, triceps.

Triceps: Should eliminate either the lying or standing extension.
Dip, triceps, chest, shoulder.
Dumbbell Lying Triceps Extension, triceps.
Dumbbell Standing Triceps Extension, triceps.

Back: Should probably eliminate one of these:
Wide Grip Lat Pulldown, back, shoulder.
Cable Seated Row, back, shoulder.
Back Extension, back.
Pullups, back.

Biceps: Probably should keep both of these:
6-6-6 Low, High, All Barbell Curl, biceps.
Dumbbell Biceps Curl Reverse, biceps, forearm.

Forearm: I want to keep these:
Reverse Barbell Curl, forearm.
Palms-Up Barbell Wrist Curl Over Bench, forearm.

Abs: Should eliminate three of these but I know I want to keep the Decline Oblique Crunch.
Situps, abs.
Airbike, abs.
Alternate Heel Touchers, abs.
Cross-Body Crunch, abs.
Decline Oblique Crunch, abs.
Hanging Leg Raise, abs.

[Bako Lifter]

How many days are you wanting to weight lift per week?

You could always rotate lifts instead of scrapping them all together.

[trebor]

Four days a week.

[trebor]

Like this?

Monday
Pullups, back.
Barbell Full Squat, upper legs, glutes, back.
6-6-6 Low, High, All Barbell Curl, biceps.
Leg Extensions, upper legs.
Pushups.
Situps, abs.
Cross-Body Crunch, abs.


Tuesday
Dip, triceps, chest, shoulder.
Dumbbell One Arm Bench Press, chest, triceps.
Dumbbell Incline Bench Press, chest, triceps.
Dumbbell Fly, chest.
Dumbbell Standing Triceps Extension, triceps.
Dumbbell bent over lateral raises, shoulder, deltoid.


Thursday
Pullups, back.
Leg Press, upper legs, lower legs, glutes.
Seated Leg Curl, upper legs.
Back Extension, back.
Decline Oblique Crunch, abs.
Hanging Leg Raise, abs.


Friday
Dumbbell One Arm Shoulder Press, shoulder, triceps.
Dumbbell Front Raise, shoulder.
Dumbbell Lateral Raise, shoulder.
Dumbbell Biceps Curl Reverse, biceps, forearm.
Reverse Barbell Curl, forearm.
Palms-Up Barbell Wrist Curl Over Bench, forearm.

[Big Dan]

Good transformation pics mate

[bloodybob]

I think you can definitely cut pushups, back extensions, and possibly the flies.
Why are you doing one arm bench?

[trebor]

I think you can definitely cut pushups, back extensions, and possibly the flies.
Why are you doing one arm bench?

I have in pushups as I want to score well on the military fitness test and it is a good benchmark. I just did three months without flys, so I would like to add them, and I dropped out some other stuff. I like the feeling of stretching those muscles.

I have one-armed bench because it should work more muscles to balance the weight, but I realize I get up the ability to push more weight. So since I have both a regular and incline bench - I will change one of them to a barbell. Thanks.

[Cards]

I would say that you could:

- Remove the smith machine and the flys.
- Get rid of both the standing and lying extensions, but replace with skull crushers or pushdowns.
- Lat pull down or rotate pull ups with the pull down. On pull ups you could change your grip to add variety.
- As for abs, I would just rotate between the exercises. Pick two one session, do two others the next.
- I don't see any form of deadlifts. They'd cover the posterior chain and forearms and would work as an alternative to squatting one day.

*** Please note, you could keep all of the exercises and just rotate between them each week/month, but the tricep extensions should probably be removed regardless.

[trebor]

Thanks. I will add a deadlift.
I am going to keep the flys as I just did 3 months without them, so I want to rotate them in.
I will replace the extensions with pushdowns.
That was very helpful.