Looking for a good routine or improve my existing one

raven56706

looking for a good routine/program to stick to as I'm in a caloric deficit.
im 35, 201lbs and 5'7. Last time i checked i was 24.7 bodyfat.


my goal is to bring down my bodyfat which im doing with the diet. But want to get the cut look and get strong. 30 second rest between sets were told to me as good for this but need more advice.

Here is what im doing now:
you are totally right... i apologize for this. Looking for a good program to follow.

age:35
weight : 201
height 5'7

Right now I'm doing:
Monday- shoulders - traps
Tuesday- Cardio
Wednesday- Back and Biceps
Thursday- Chest and Triceps
Friday- Cardio
Saturday- Legs

currently its reps of 10-12 of 3 sets with 30 second rest.

Any advice would be appreciated.

SideSteel

One option would be to take a pre written program and just run it as is. Take a look at All-Pro's beginner routine on bodybuilding.com.

Ultimately I would look for the following criteria in a program:

1) Progressive overload. It should have you progressing over time.
2) Mostly multi joint exercises.
3) Adequate training volume per bodypart accross the week. That's going to vary from person to person depending on training experience and individual tolerance to volume.
4) Ideally, you should be training the entire body multiple times per week. 2 to 3 is likely a good frequency.

In my opinion this would be sort of a general checklist. If you can design your own program to accomplish this then great, but the truth is, most people can't.

Finally as far as rest time, shorter rest times might be useful to increase your ability to perform work at a higher density, but if taking a longer rest period allows you to train with a higher training volume then this is going to likely be better for muscle hypertrophy and strength.

You haven't provided enough information for anyone to give detailed advice on your program. All we know is what body-part you are using on which day. That only tells a very small piece of program design.

middlehaitch

Just in to second @SideSteel's recommendation.
I am in my 4th rotation and chose it over other programmes for the rep increase before weight increase.

Here's the link:
http://forum.bodybuilding.com/showthread.php?t=160947761

Cheers, h.