This year I have nowhere to wrestle, so I'm trying to get as fit as possible before I head home for the summer and can continue training with Asylum Championship Wrestling in Colorado Springs. I just wanted your opinions on my workout, whether it's good or if there's anything I should add. I just started this routine a few weeks ago, whereas throughout my senior year I used Power 90 and over the summer I mixed in the P90X+ upper body and ab routines (that's the only disc I have) into other workouts. I do a sculpting routine one day (with a bit of cardio at the beginning) and then a cardio/abs routine every other day.


Cardio:
- 20 minutes on an elliptical, 10 the days I do sculpting.
- That's it. Maybe more since I'm still trying to burn fat?

Abs:
- 20 crunches.
- 20 right oblique crunches.
- 20 left oblique crunches.
- 20 cross-legged crunches.
- 20 leg raises.
- 20 leg extensions.
- 20 of these weird ass ones I don't feel like describing.
- 20 bicycle crunches.
- 20 full body crunches.
- Hanging leg-raises and knee-ups (where you bring your knees into your chest).
- 20 mounted oblique crunches on each side (on the little stand where you're sort of diagonal).

Most of the ab routine comes from my old Power 90 workout, though I see guys doing a lot of other more unique moves, so I quesiton whether that's enough anymore, especially since I've been using it or so long.

Sculpting (four rounds):
Round 1:
- 10-20 decline push-ups.
- 10-15 seated military presses.
- 10-15 curls.
- 10-15 lunging kickbacks.
- 10-15 circle flys.
- 20 calf raises with resistance on each leg.
Round 2:
- 10-20 Spiderman push-ups (from P90X)
- 10-15 swimmer's presses.
- 10-15 lunging curls.
- 10-15 upright rows.
- 10-15 "badass flys" (lift straight out to the side, move them towards the front, return to the side, lower arms, repeat)
- 20 squats with resistance.
Round 3:
- Wide, tri and die (seven wide push-ups, seven tricep bush-ups, and as many normal push-ups as I have left, normally ten)
- Bending rows
- Lean-back curls
- Lunging flys
- Dips (five both legs, five with one leg raised, five with the other leg raised)
- Wall sit (I haven't set a normal time yet)
Round 4:
- Combat push-ups (lower self down, shuffle legs to the side, return to starting position, push up, repeat)
- "Pec thing on bench" (that's how what I have written down on my sheet, no idea what it's called; I lay on the bench, lower the dumbbells to the sides, and then bring them back up)
- Bench press (more often than not just with dumbbells because the actual benches are hard as fuck to get when the gym's busy, especially without a spotter)
- Bicep everything (four normal curls, four twisting curls, four pumper curls, four ... other types of curls I forget the name of, and then repeat)
- Shoulder everything (two flys in four different directions, first bending and then upright)
- Dips/chin-ups (set of ten each, I'm a chubbers and have to use a stand that pushes you up with resistance so I can actually finish a set)

Anything with resistance is done with dumbbells and I never have a spotter to like try to max out or anything. Right now I use 25-30 for the presses and curls (more like 15 for the bicep everything since you're supposed to do a lot of reps), and the flys/kickbacks I normally use 15-20 depending on the position. I started out with 20 for the biceps and presses, so I've been improving and hope to be using 40 consistently in a month or so.

Oh, and of course I stretch for like ten minutes at the beginning of each routine.

And here's the most recent photos of my physique so far:





Not nearly as badly as at the end of my junior year:




Sorry this was so long, I just wanted to make it clear where I'm currently at with my fitness. I know there are a lot of guys with rigorous routines on here and who've made awesome strides towards getting into top shape, so feedback is appreciated.

LOLOLOLOLOLOLOL. Why do you look like a 40 year old lesbian german woman?

Wait, you do all that in one day? That's nuts man! Spread that shit out. If you're trying to burn fat, the best advice I've ever been given is: abs are made in the kitchen. Your best bet would be to lift heavy to try and maintain the muscle that you have, then just do some cardio afterward and watch what you eat throughout the day. Counting calories is annoying as hell, but it works. Don't do too much at once man, if you're doing this insane workout now and you hit a plateau, there's like..NOTHING else you can do to break that. You'd have to workout for 9 damn hours. Don't go overboard man, losing weight is a lot more simple than people make it out to be. Also I'm pretty sure "Pec thing on bench" is just dumbbell flys haha. This is just what I would do though and whats worked for me and other dudes I know in the past. If this is workin' for you then keep on keepin' on sir.

If you do this all in one day, you're results are going to be aweosme. Just over working your body.

I can give you a way better workout routine and meal plan with specifics if you would like?

Day 1(Monday)
Chest
Dumbell Bench Press - 4 Sets/6 Reps with Heavy Weights
Decline Barbell Bench Press - 4 Sets/8 Reps with Mid Weights
Low Cable Crossovers - 4 Sets/12 Reps with Lower Weight
Decline Push Up Superset with Regular Pushups - 4 Sets to failure with each
Triceps
Curved Barbell Lying Tricep Extensions aka Skullcrushers 4 Sets/8 with Mid Weights
Superset w/
Close Grip Bench Press 4 Sets/10 with Mid Weights
Rope Pulldowns 4 Sets/12 Reps with Lower Weight
Tricep Ladders 2 Sets to failure
Abs
Tri-set:
Hanging Leg Raise 4 sets to failure
Hanging Knee Raise 4 sets to failure
Crunch 4 sets to failure

Day 2(Tuesday)
Back
Barbell Upright Rows 4 Sets/6 Reps with Heavy Weights
Pull Ups 4 Sets to failure
Reverse Grip Lat Pulldowns 4 Sets/8 Reps with Heavyweights
Seated Row 4 Sets/12 Reps with Lower Weights
Biceps
Standing Barbell Curl 4 Sets/6 Reps with Heavy Weights
Incline Dumbell Curl 4 Sets/8 Reps with Mid Weights
EZ Bar Curl 4 Sets/10 Reps with Lower Weights
Superset w/
Rope Hammer Curls 4 Sets/10 Reps with Lower Weights
Forarms
Barbell Preacher Wrist Curls 4 Sets/12 Reps with Lower Weights
Superset w/
Reverse Barbwell Preacher Wrist Curls 4 Sets/12 Reps with Lower Weights

Day 3(Wednsday)
REST DAY

Day 4(Thursday)
Shoulders
Smith Machine Behind-The-Neck Military Press 4 Sets/6 Reps with Heavy Weights
Dumbell Shoulder Press 4 Sets/8 Reps with Heavy Weights
Dumbell Upright Rows 4 Sets/10 Reps with Mid Weights
Tri-Set:
Seated Bent Over Lateral Raise 4 Sets/12 Reps with Lower Weights
Standing Lateral Raise 4 Sets/12 Reps with Lower Weights
Standing Front Raise 4 Sets/12 Reps with Lower Weights

Smith Machine Behind-The-Back Shrug 4 Sets/12 Reps with Mid Weights
Superset w/
Smith Machine Front Shrugs 4 Sets/12 Reps with Mid Weights
Abs
Tri-Set:
Crunch 4 Sets to failure
Reverse Crunch 4 Sets to failure
Plank 4 Sets/1 Min. each

Day 5(Friday)
Legs
Smith Machine Squats 4 Sets/6 Reps with Heavy Weights
Smith Machine Front Squats 4 Sets/8 Reps with Mid Weights
Leg Press 4 Sets/8 reps with Heavy Weights
Lunges 4 Sets/10 Reps with Mid Weights
Lying Leg Curl 4 Sets/12 Reps Lower Weights
Superset w/
Seated Leg Extension 4 Sets/12 Reps with Lower Weights
Calves
Standing Calf Raises 4 Sets/12 Reps with Mid-Weights
Superset w/
Seated Calf Raises 4 Sets/12 Reps with Mid-Weights

Day 6(Saturday)
REST

Day 7(Sunday)
Light Cardio Day. I usually go for about a 45 minute to an hour long, medium-fast paced Bike ride.

I do 30 Minutes of Cardio, pre-workout via Running outside or on a treadmill, and then I eat 1 Cup of Oatmeal with a bannana and a scoop of Whey right before weight-lifting. Before each weight lifting exercise, do a warm-up set with very low weight and about 20 to 30 reps. Post weight lifting drink a Gatorade Recovery and I do another 30 minutes of cardio either on the Elyptical or Swimming laps. I just started this 2 weeks ago and I'm showing killer results already.

The 2 most sustantial things to weight training is proper dieting and proper rest. I weight 190 and I in-take about 200 grams of protein, 400 grams of carbs, and 100 grams of fat a day. That comes out to about 3,400 calories. I break my meals up into 6 smaller meals because it's way better for your metabolism and I also take Fish Oils and a multi-viatmin every day.

Not sure if you're a drinker or not, but if you are, cut the booze if you plan on getting in really good shape. Alchohol, beer especially kills testosterone and produces tons of estrogen in the body. A small cup of red wine 2 or 3 times a week would be pretty good for you, especially your cardiovascular health, but that's about it.

I didn't know alot of the moves either when I first started. I'd say stay on the routine you're on now for about 4 to 6 weeks total, then switch it up and give my routine a try. Just Youtube an excersize if you don't know it. I promise you they are all pretty easy. And always remember, practice good form because that is the most important part.

You definitely need to change up your routine, I usually change mine every 3 to 4 weeks, whether it's the actual exercise, or the sets and reps. Shane's right, you NEED to practice good form, even if you have to lift light for a while. You don't want to risk serious injury lifting heavy improperly

im actually a personal trainer (bally total fitness) so if ya need help message me on fb.. im sure you can find me

I like my workout routine right now
Eat whatever I want
Sit on couch and watch football
Gain no weight

Twisted, what's your FaceBook?

Also, Joe (or so he used to be -- does "Guest" mean he was banned or something?), with moves like these:

Dumbell Bench Press - 4 Sets/6 Reps with Heavy Weights
Decline Barbell Bench Press - 4 Sets/8 Reps with Mid Weights
Low Cable Crossovers - 4 Sets/12 Reps with Lower Weight

Do I do all four sets for each move in a row or do I do a set of the dumbbell bench press, and then move onto the decline barbell bench press, then to the low cable crossovers, and then start over?

Bench deadlift squat...... repeat