Recommend a split routine.

[Manks]

Okay, so I currently do cardio stuff 2-3 times a week, usually running (30 mins) or cardio suite (60 minutes, 10 minutes per exercise).

I do weights twice per week. Currently Tuesdays and Thursdays:

Tuesday:
10 mins warm up x-trainer or bike. Then 3x10 of:
Leg press
dead lift
leg curl
leg extension
bicep curls
Tricep push-downs or similar.
Plank / sit-ups or similar.
Stretch.

Thursday:
10 mins warm up x-trainer. Then 3x10 of:
Flat bench with bar or inclined with dumbbells.
Flys
Side lateral raises.
Seated rowing
Lat pulls (front)
Pulley Cross over.
3 sets abs / core stability stuff.
Stretch.

I am of stocky build and my aim is to be fit and toned. I don't want much more mass. I am not currently injured though I do get groin strain twinges, which is why I avoid squats. Though I could try reintroducing them.

I do vary the above depending upon time, availability of equipment, keeping my body guessing etc. Can anyone suggest a new split routine to be going on with please?

[Ordinary_Chap]

What are you trying to achieve?

Could you move to 3 weights sessions a week? That would make it easier.

How long have you been training and what are your stats? (height/weight/body fat % etc)

[Manks]

Ordinary_Chap said:

What are you trying to achieve?

To be toned, fit and stave off middle age spread / loss of condition.

Ordinary_Chap said:

Could you move to 3 weights sessions a week? That would make it easier.

I could but it might mean ditching a cardio session. If I am training 5 days a week that's me on a mission. 4 is more normal and achievable. This is plus brisk dog walking.

Ordinary_Chap said:

How long have you been training and what are your stats? (height/weight/body fat % etc)

20 years. 5ft 9.5", 14 stone, don't know body fat.

14 stone sounds a lot for my height, but I don't carry much visible fat (flat stomach). At 13-13.25 stone I look my best, much below that and I start to look gaunt. These body weights assume my current level of exercise and gym, if I stop exercising my weight falls typically.

[Perec]

I would estimate that I am 18-20% body fat.

If I were prepared to do three sessions of weights a week, can anyone suggest a good routine?

[HonestIago]

Perec said:

I would estimate that I am 18-20% body fat.

If I were prepared to do three sessions of weights a week, can anyone suggest a good routine?

Push-Pull-Legs

Edit: why would your bodyfat percentage affect your choice of split?

[Perec]

HonestIago said:

Perec said:

I would estimate that I am 18-20% body fat.

If I were prepared to do three sessions of weights a week, can anyone suggest a good routine?

Push-Pull-Legs

Edit: why would your bodyfat percentage affect your choice of split?

OC asked above.

I have to do equal push and pull on the same day incidentally because my back does weird things otherwise.

[mu0n]

If you're not looking to build mass and just lose weight aka tone up, then it's just a calories issue. Either eat less calories or increase your activity levels whether that be running or lifting weights or whatever you enjoy doing.

[MrWhale]

Cardio is not the answer;

3 weights sessions a week

Chest/back
Legs
Arms & shoulders

Cardio in between (HIIT) or LISS if you feel like you need to recover

Fasted dog walks first thing in the morning.

Drop all grains, starchy carbs fizzy drinks, sugar etc. aim to have veg as only carbs for 1-2 weeks then reintroduce others slowly (stick to oats/ sweet potatoe etc)

Eat a protein based breakfast e.g meat and nuts, eggs n bacon etc