Day 1 & 3

Deadlift 4 sets 10,8,6,6
Squat 4 Sets 10,8,6,6
Pull ups 3 Sets of 8
Seated Row 4 sets of 8
Lat Pull-down 4 sets of 8
Inverted Row 4 sets of 8
BB Curl 4 sets of 10
Reverse Curl 4 sets of 10
Cable Curl 4 sets of 10
Curl up 1 set for 1 minute
Suspended Crunch 3 sets of 10

Conditioning
20 yard sprint x 6
40 yard sprint x 4
150 yard shuffle x 3
300 yard shuffle x 2

Day 2 & 4

Bench BB 4 sests 10,8,6,6
One Arm Dumbell Press 4 sets 8 each side
Medicine Ball Push Up 4 sets 10-20
Overhead Press 4 sets of 10
BB Shrug 4 sets of 10
DB curl to arnold Press 4 sets of 8
DB shoulder circuit 4 sets of 10
Dips 4 sets of 15
lSkulls 4 sets of 10
Pressdown 4 sets of 10
Plate twist 2 sets 20 each side
Side PLank/touch 2 sets 10 each side

Conditioning
Jog 20 mins


Let me know what you think.....

What is your goal?

looks like an MMA style routine. good stuff, let us know how it works for you.

Get rid of the curls, and just do lot's of pulling exercises. Drop the crunches, do planks, and russian twists, and bar twists. Crunches aren't that effective.

Throw in some Czechoslovakian glute claps and you're set.

Is your life that boring you can't provide constructive help, it's easy to criticize, it takes more work to help.

way too much stuff IMO

you dont need all those curls and latpulldowns

It's an off topic discussion forum. The point of which is general discussion in whatever. The point of this forum is to help each other with training advice.

If you really want to work the arms, do any rowing exercise with the palms facing towards you. You can pull a lot more weight, and kill two birds with one stone. You can do 8 sets of an exercise that just work your biceps, or 8 sets of an exercise that works your biceps and and back and legs. You can only lift for so long each day before you whiped out, after an hour workout which would rather do? 8 sets that work a lot of big muscles, or 8 sets that only work a few small muscles?

Good point, I get what you're saying.

Thanks for the advices.

I've been doin this WO for the past two weeks and feel stronger and healthier than ever. But, im loosing a lot of weight. Its very weird, im maintaining around 210 when i started around 225. I guess im loosing fat cuzz i feel very strong. Hitting PB almost every week.

If you keep that routine up you will probably overload your CNS. Your going to want to mix it up a little and work in more rest. Good time to do those arm excercises everyone is telling you to leave out.

You joggin on the mill? Out side? and how hard of a jog?