please Help me choose a workout routine

[endless_raine]

Ok. so after the first post, i got some idea to make a schedule routine of my weight lifting plans. I made two but i duno which one is better, can someone give reviews and critics between the two?
First schedule is

monday - backs, deltiods
             pull ups 10x5 or 6x8
             shoulder raises 10x3
             front should raises 10x3
             dear shoulder raises 10x3

tuesday - jump ropes for 30minutes
            - run a mile
 
wednesday- Biceps and trapsAbs
                - dumbbell curls 10x3
                - preach curls 10x3
                - trap raises 10x3
                - pilates 20x4
               
thursday - jump rope for 30 minutes

friday - Rest -  ( maybe running)

saturday - Chest/ tricepts
             - flat barbell press 10x3
             - incline dumbbell press 10x3
             - flys 10x3
             - barbell raise 10x3

sunday- Rest ( maybe running)

















either that.. or the SECOND ROUTINE:

monday - chest/ triceps
           - flat barbell 10x3
           - flys 10x3
           - tricept barbell raise 10x3
         

tuesday- biceps/shoulder/back
           - dumbbell curls 10x3
           - preach curls 10x3
           - pull ups 10x3
           - shoulder side raise 10x3

wednesday-chest/tricep
              - flat barbell press 10x3
              - incline dumbbell press 10x3
              - tricep raises 10x3

thursday- biceps/ shoulder/ back
             - curls 10x3
             - preach curls 10x3
             - pull ups 10x3
             - shoulder raises 10x3

friday  - Rest

sat- Chest/triceps
        - inclines dumbbell 10x3
        - flys 10x3
        - tricep raises 10x3

sunday- Rest











please notice that I do not go to a gym and my equipment is limited. I can do pull ups from home and i do own a bench and over 250 lbs of weights. And Also.. for those who tell me to work out my lower body, please don't. My legs and calves are genetic BIG. And it's pretty lean and firm because i play a sport. I don't think i want to work it out anymore. So please just pick what routine is the better out of the two and add or remove the exercise which is not that good. I really need you guys help before doing this next week. My main object is to be lean and have muscles that show def. Not just bulking up or adding plain mass without def. Thank you.

20 year old at 174cm and 71.5 kgs.

[Bluto]

i'd go for the first routine of the two but like this:

monday:

back/shoulders/traps

pullups
overhead press
shrugs

(you can do other exercises too but these three are the main ones where most of your focus/energy should be spent imo)

wednesday:

biceps/triceps/abs

bicepscurl
close grip benchpresses
crunches

(again other exercises like preacher curls can be added by these three are the main ones)

saturday:

chest (since this is the muscle group you really wanna bring up might as well give it it's own day)

incline dumbbell presses
flat barbell press
fly's

might not sound a lot but should be enough. finish that off with pushups and you'll see how spent you are

[slaveboy1980]

use the goribamba routine (lever 6c).

[John O]

Second one is to much work......... to little rest!


  Quote : saturday - Chest/ tricepts
             - flat barbell press 10x3
             - incline dumbbell press 10x3
             - flys 10x3
             - barbell raise 10x3  Unquote:

Are you bodybuilding or powerlifting ?  if your looking for "muscles that show def "   I would say less sets, more reps  like say  4 sets  12 (warm up) / 10-8-6-6.

10x3  is injury waiting to happen!  Just thought. when you say 10x3 that means 10 sets of 3 reps  If thats what your talking about then like I said thats an injury waiting to happen.

[Zach Trowbridge]

Second one is to much work......... to little rest!


  Quote : saturday - Chest/ tricepts
             - flat barbell press 10x3
             - incline dumbbell press 10x3
             - flys 10x3
             - barbell raise 10x3  Unquote:

Are you bodybuilding or powerlifting ?  if your looking for "muscles that show def "   I would say less sets, more reps  like say  4 sets  12 (warm up) / 10-8-6-6.

10x3  is injury waiting to happen!  Just thought. when you say 10x3 that means 10 sets of 3 reps  If thats what your talking about then like I said thats an injury waiting to happen.

I'm pretty sure he means 3 sets of 10, not 10 sets of 3.  It's written ass-backwards.

[endless_raine]

yea. i mean 3sets of 10 reps. I heard that is the best. I wanna built and show definition, not working towards massive strenght. Just wanna have a nicer body.

[endless_raine]

i'd go for the first routine of the two but like this:

monday:

back/shoulders/traps

pullups
overhead press
shrugs

(you can do other exercises too but these three are the main ones where most of your focus/energy should be spent imo)

wednesday:

biceps/triceps/abs

bicepscurl
close grip benchpresses
crunches

(again other exercises like preacher curls can be added by these three are the main ones)

saturday:

chest (since this is the muscle group you really wanna bring up might as well give it it's own day)

incline dumbbell presses
flat barbell press
fly's

might not sound a lot but should be enough. finish that off with pushups and you'll see how spent you are

soo.. If i took your consideration, here is how the schedule should look. and of course i'll add more weights and switch them around at times.

monday - backs, deltiods, traps
             -pull ups 6x8
             -trap raises 3x10
             -front shoulder raises 3x10
             -rear shoulder raises 3x10
             -side shoulder raises

tuesday - jump ropes for 30minutes
            - run a mile
 
wednesday- Biceps/ triceps/ abs
                - dumbbell curls 3x10
                - preach curls 3x10
                - close grip benchpress 3x10
                - tricep raises 3x10
                - pilates 3x20
               
thursday - jump rope for 30 minutes
             - run a mile

friday - Rest -  ( maybe running)

saturday - Chest
             - flat barbell press 3x10
             - incline dumbbell press 3x10
             - flys 3x10
             - dumbell press 3x10

sunday- Rest ( maybe running)




the rest bold will be the exercise i'm emphasizin on. Hope this works.. is this too much or too lil? any suggestions? thank you.. Oh yea.. I'm pretty new to workout. I started 3 months ago with weights, but i figured it was all wrong because i did 3 days of chest with 9 sets most of the time.. i Hope this is a better plan. I do have fat store at the tummy and overall a bit. That's why i'm combining running or jump ropes to help burn the excess fat.

[trab]

If you want to gain, (or not even lose) muscle cut the cardio and volume unless your young, gifted and
juiced. Too much volume for gaining for most guys.

[John O]

soo.. If i took your consideration, here is how the schedule should look. and of course i'll add more weights and switch them around at times.

monday - backs, deltiods, traps
             -pull ups 6x8
             -trap raises 3x10
             -front shoulder raises 3x10
             -rear shoulder raises 3x10
             -side shoulder raises

tuesday - jump ropes for 30minutes
            - run a mile
 
wednesday- Biceps/ triceps/ abs
                - dumbbell curls 3x10
                - preach curls 3x10
                - close grip benchpress 3x10
                - tricep raises 3x10
                - pilates 3x20
               
thursday - jump rope for 30 minutes
             - run a mile

friday - Rest -  ( maybe running)

saturday - Chest
             - flat barbell press 3x10
             - incline dumbbell press 3x10
             - flys 3x10
             - dumbell press 3x10

sunday- Rest ( maybe running)




the rest bold will be the exercise i'm emphasizin on. Hope this works.. is this too much or too lil? any suggestions? thank you.. Oh yea.. I'm pretty new to workout. I started 3 months ago with weights, but i figured it was all wrong because i did 3 days of chest with 9 sets most of the time.. i Hope this is a better plan. I do have fat store at the tummy and overall a bit. That's why i'm combining running or jump ropes to help burn the excess fat.

You might also think about doing the cardio in the morning then weight train in the evening if possible. This way you can get in some rest days Like Tue Fri Sun.

Be carefull with the close grip benchpress. Your triceps can give out quick, so with out a spotter..... be carefull! You might want to think about something like tricep kickbacks

[endless_raine]

thanks man! yea.. well the close grip bench is for tricep anyways. I can always alternate it with something else.

[Bluto]

yeah i think youll be alright

report back in 6 months

[endless_raine]

You might also think about doing the cardio in the morning then weight train in the evening if possible. This way you can get in some rest days Like Tue Fri Sun.

Be carefull with the close grip benchpress. Your triceps can give out quick, so with out a spotter..... be carefull! You might want to think about something like tricep kickbacks

Oh.. I can't run and lift on the same day.. somewhere i read, they say not to run and lift on the same day.. because one day will be add on and if  you're running, it'll burn all the cals you're trying to put, it's kindda like contradicting. I think i'll just try to jump rope for now and see what is up. I'll prolly cut back on the running, unless my body is producing unwanted fats. Mostly, i just wanna have a better toned up body, that's why i'm putting cardio in. But yes, i'll follow this workout plan for now and report back in 3-6 months. Hope it works. You guys are really helpful. thanks a whole bunch.