Any better ideas welcome this is my revised 3 day split routine 3 sets of 8 SUN,TUES THUR WEIGHTS/MON.WED CARDIO IS THERE ENOUGH MIX OF COMPOUND AND ISOLATION EXERCISES????? thinking of going to 3 sets of 6 been weight training about 11 months
SUN-chest/triceps
bench press,db flys,db pullover,incline db press-
cable leaning ext,barbell overhead ext,1 arm tricep ext-

Tues-back/biceps
bentover barbell rows,wide grip rows,t-bar rows,1 arm db rows
incline db curls,barbellcurls,concentrtion curls

Thur-shoulders/legs
leg raises,db squat,romanian deadlift
seated barbell press,shrugs,bentover flys,military machine bench press

Thanks for any ideas

Any better ideas welcome this is my revised 3 day split routine 3 sets of 8 SUN,TUES THUR WEIGHTS/MON.WED CARDIO IS THERE ENOUGH MIX OF COMPOUND AND ISOLATION EXERCISES????? thinking of going to 3 sets of 6 been weight training about 11 months
SUN-chest/triceps
bench press,db flys,db pullover,incline db press-
cable leaning ext,barbell overhead ext,1 arm tricep ext-

Tues-back/biceps
bentover barbell rows,wide grip rows,t-bar rows,1 arm db rows
incline db curls,barbellcurls,concentrtion curls

Thur-shoulders/legs
leg raises,db squat,romanian deadlift
seated barbell press,shrugs,bentover flys,military machine bench press


Why isolation exercises? You are 6'2" 290 lbs. You need heavy intense compound movements. Your diet will cause weight loss, weights are to build muscle and metabolism. Are you working out in a gym?

Why isolation exercises? You are 6'2" 290 lbs. You need heavy intense compound movements. Your diet will cause weight loss, weights are to build muscle and metabolism. Are you working out in a gym?

No I'm working out at home have free weights and machine that you load free weights on. When you say heavy intense do you mean like 3 sets of 6 heavy weights I 'm doing 3 sets of 8 now???? Do you know of a web site where I can find a list of compound movements

Thank you for your reply

Heavy intensive compounds - work them hard. Doesnt matter if its 6 reps or 8 reps, just as long as its heavy.

http://www.exrx.net/Lists/Directory.html doesnt have a specific list of compounds, but it does list exercises for each part, and when you click the exercises it will tell you whethers its compound in the top right corner.

No I'm working out at home have free weights and machine that you load free weights on. When you say heavy intense do you mean like 3 sets of 6 heavy weights I 'm doing 3 sets of 8 now???? Do you know of a web site where I can find a list of compound movements.Thank you for your reply

Any exercise that works more than one joint. Squats, stiff-legged deadlift, bent-over row, overhead press, bench press, chins, dips and lat pulldown are some compound moves. You can't get away from using single joint but I suggest you use barbells while doing them - BB curls, DB tricep extension, DB lateral raise, db flyes, crunch, calf raise and etc.

Idea is to affect as many muscles as possible, when you lose weight and can see muscles that is when you can bring out the isolation if you must. Another use of isolation exercise is to pre-exhaust, say do lateral raises before shoulder press, flies before bench press.

But when you can do a compound over an isolated move. It might help to get a good book.

Instead of devising your own, why don't you do Ripped, Rugged, and Dense v2.0 (http://www.ruggedmag.com/index.php?type=Article&i=3&a=8)? Instead of doing 4 days though, combine days 1 and 2, and 3 and 4. Do two days on, one day off. The workout uses alternating sets (A1, A2), so do 1 set of A1, rest 1 min, do 1 set of A2, rest 1 min, do 1 set of A1 and so on... The other change is to do bent-over rows instead of incline db curls. They are more effective for fat loss, and will still give you a great workout. It'll work great for fat loss with the proper diet.

On your day off, do some ab work and cardio. For the ab work, do some low to high wood chops, and swiss ball crunches. Every four to six weeks, take an extended break so your body can recover, like four days, and then start up again.

Any exercise that works more than one joint. Squats, stiff-legged deadlift, bent-over row, overhead press, bench press, chins, dips and lat pulldown are some compound moves. You can't get away from using single joint but I suggest you use barbells while doing them - BB curls, DB tricep extension, DB lateral raise, db flyes, crunch, calf raise and etc.

Idea is to affect as many muscles as possible, when you lose weight and can see muscles that is when you can bring out the isolation if you must. Another use of isolation exercise is to pre-exhaust, say do lateral raises before shoulder press, flies before bench press.

But when you can do a compound over an isolated move. It might help to get a good book.

As always thank you once again