Does this seem like a good workout plan?

[Love_is_in_the_air]

Day 1: Chest+ Biceps

Day2: 6 kilometres jogging + 3 kilometres sprint + 390 moves abs workout

Day3: back + triceps

Day4: 6 kilometres jogging + 3 kilometres sprint + 390 moves abs workout

Day5 : Shoulders+ Legs

Day6: 6 kilometres jogging + 3 kilometres sprint + 390 moves abs workout

Day7: 3 kilometres swiming

my diet consist of mainly carbs meals for breakfast and luch and mainly protein meal for dinner. My goal is to shed some fat and gain volume.

[NotJustAnotherGuy]

Looks good from what I can see of it.

As long as Chest + Triceps includes Bench Press, Legs + Back includes Squats, Deadlifts and Barbell rows, then you're all set. I don't think ab workouts are really necessary. Especially if you're doing the previously mentioned compound lifts. Also, people for some reason think that high repetition ab work outs will make their abs bigger and more visible despite the fact that with every other muscle they know low repetition / high resistance training causes hypertrophy... If you look at my pics, I have pretty decent abs for my bodyfat % (I'm bulking currently, so they're not amazing) and I never do ab workouts (I work my core enough when I do my compound lifts).

You also might want to switch it to Day 1: Back + Biceps, Day 3: Chest + Triceps + Shoulders, Day 5: Legs. Pull muscles, push muscles, legs. I would not do sprints the day before and the day after lifting for legs. High intensity training such as weightlifting and sprints, with a good nutrition plan require 48 hours of recovery (in other words, one day off of rest for that muscle group)-- that is if you want to get stronger, faster, bigger.

So I'd recommend something more like this:

Day 1: Back + Biceps

Day 2: Long Slow Distance Run (40-90 minute run depending on fitness)

Day 3: Chest + Triceps + Shoulders

Day 4: Legs

Day 5: Swimming

Day 6: Recovery: Very light/easy 2 miles (or 3km)

Day 7: Sprints / Hills

Diet sounds about right. Make sure you're getting enough protein! Recovery is important. If you're coming into your workouts and you can not to do it the next time with more reps, weight, distance, or speed then you are not 100% recovered and need to either eat better, sleep better, or lower the intensity of your workout. The idea is to be able to come into each workout stronger than the last time. Any questions just ask. Otherwise, best of luck man.

[joshuadwa]

This. Core training isn't a nessisty to do every day like you plan. Heavy squats hit your core HARD if you're doing it right. Put 300 pounds on your shoulders ad tell me your ore isn't being used.

I do disgree on diet though. Combine protein and carb meals. In general you don't want to combine carbs and fats. So do prot/carb meals and prot/fat meals. Forgot exactly why, has to do with how your body uses it. Carbs increase absorption due to insulin which is very anabolic

[Love_is_in_the_air]

lol for the first time this site is actually helpful xD do you think that this will do as good like for example the insanity workout?

[NotJustAnotherGuy]

This should be way better than the insanity work out. However, you can do insanity right in your house, whereas you might not have access to a pool every Day 4, or the weather my persuade you to skip your sprints this week. Or etc.. Insanity is great because it's so easy to stay consistent with. If you can stay consistent (no days off) with this routine, then I think you'll achieve results quicker than say, the insanity workout. IF the weather stops you or busy days prevent you, then you...

[NotJustAnotherGuy]

(continued)

should switch to a simpler routine. Otherwise, this routine incorporates cardio (LSD), strength (Sprints / lifting), and low impact (swimming) workouts and is very well rounded for general health and fitness. So again, I'd always recommend you go with the routine that you can be more consistent with. But I do not know your determination, your focus, and I won't attempt to make a guess at it. With that said, try to stick with this, and if you can't be consistent lighten it up.

[NotJustAnotherGuy]

When I did cross country, it was easy for me to run everyday cause I didn't mind the cold or the rain (in fact, I probably enjoyed the rain). But when I started lifting, I couldn't motivate myself to go to the gym everyday. I was busy, or I was just simply lazy. So my solution was to get a bench press, a barbell, pull up bar and dumbbells for Christmas. Since then, I have everything I need at my house so I've been quite consistent. Sometimes you have to make things easier to keep yourself in it.

[Love_is_in_the_air]

i see, but the reason I don't like programs such as insanity or p90x is that you have to do them at home and I wouldn't have problem with that if I had the equipment but I don't and I do have one year gym card so why nor use it :P thanks for the answer man, yove been really helpful :)

[NotJustAnotherGuy]

No problem. And yeah, definitely use what you got. I really love running and lifting, so any time someone is looking towards similar fitness pursuits I'm obliged to help.

[NotJustAnotherGuy]

Hey man, how you doing in your workouts? Have you kept up with them (this was a pretty extensive workout plan)? Just checking up on ya. Hope you're doing well!

[neberle]

when you split train you should always do chest with triceps and back with biceps. The reason for this is that when you workout your back you are doing pulling motions which utilize your biceps. Chest is pressing motions which will utilize the triceps.

If you are new focus on gaining volume first shred late (like 6 months of training minimum later if you want to look good.)

For your meals your main focus should be to at a minimum consume your body weight in grams of protein.

More bits of advice to do your legs right you should do them as a day alone. They will burn you out more than any other exercise providing you push yourself as hard as you should. Also I do my shoulders on my back day.

Last but not least if your split training you don't need rest days between strength training that is the benefit of the rotation. as a beginner you should pick between full body workouts with rest days to build volume fast or split training with less rest days to shape your body toward a specific goal.

If you want abs people can see without being super lean you need to train them minimum 3 days a week.

[Elaine1]

You can try it. Plans adjust to each person. If there is too hard to accomplish, you can make a little change for the plan.

[Anonymous]

3km sprint? are out of your mind? you need to make a plan that is actually achievable and that you can manage everyday.

[Love_is_in_the_air]

3 km with breaks silly, I am no super man

[theydidntnameme]

it looks good but I suggest you sprint first before you jog (unless you are doing them at the same time). also you should do some exercises for your lower back or else your core is going to be unbalanced with all those ab exercises. sprinting every other day is a stretch when combined with the legs workout so you might be lacking motivation on day 6, keep that in mind!

[Karass]

I use to do a full body work out took me about 4-5 hours could barely move then I would cycle 20miles then rest for 1-2 days I didn't lose much at all but I bulked up a lot. Rest is very important otherwise a lot of what you do will be worthless. I also recently started cycling 30miles a day I was consitentely losing 1kg+ a week

[Mortalgod21hfzelvqr]

You might wanna leave the leg training out completely and just run up hills, trains them automatically, if you don't feel it just carry something on your back while running.

[Love_is_in_the_air]

yeah but unfortunately no hills around here :P there is one but its like 5 kilometres away lol

[Mortalgod21hfzelvqr]

sux xd.

[Yeahhbro]

how good is your fitness level? Because if you are just starting or you are not that good this is waaay too much and you are going to overtrain and hate working out.

[Love_is_in_the_air]

id say I am kind of on the advanced side :P but I've done that before last summer for 3 months and I had to stop and never really started it again :/

[LightUp]

That's An Amazing workout plan if you can hold on to it ! But I think protein should be taken early In the morning or Mid-day.

[kheserthorpe]

I'm not a huge fan of that kind of isolation but some are.

If you're going to do it though triceps with chest and bicep with back would be more typical

[GymStatus]

anything that makes you move is a good workout plan. It depends on your goals.

[Anonymous]

You may want to throw in the occassional rest day.

[Love_is_in_the_air]

well maybe at day 7

[Opinion Owner]

Recovery is necessary to actually improve. Your muscles grow during the rest days.

[Anonymous]

if you can keep that up religiously it sounds good