CAN SOMEONE please. check if im doing this right :)?

[omarr]

Hello all.

Just need someone to verify if im doing it right for fatloss..
Just an update, i have been on plan for about a month and a half now.. and the weights i do have gone alot heavier so i know i have gotten much stronger atm.....

i do HIIT 3 mornings before breakfast a week. (take 1MR before it) (do abs workout for 15 minutes before HIIT)

i weight train 3 days a week as well, MON WED FRI nights. 7:30pm..

i wana make sure i am following the right kinda program..
MONDAYS: SQUATS, DEADLIFTS, FLAT DUMBELL PRESS, BENT OVER ROWS..

WED: SQUATS, DEADLIFTS, SHOULDER DUMBELL PRESS, LAT PULLDOWN (cant do pullups yet im 100KGS)

FRI: SQUATS, DEADLIFTS, FLAT DUMBELL PRESS , BENT OVER ROWS

5 sets of each, 5-8reps, Heavy weights..

Each day i follow it with 2 isolation workouts,,
e.g. MONDAY, DIPS and FLY's
TUESDAY: BICEP CURLS and SOMETHING ELSE (shoulders).....


Is this okay for a gym workout? can anyone show me some more fullday Compound workouts??

Thank you all...

[moman129]

you will burn out first an fast if you continue to do squats and deadlifts heavy 3 times a week.Try and switch lunges for 1-2 of the squat days and take out the middle deadlift day and see if you start to lift more weight.Really shouldn't do cardio on an empty stomach either.You seem to have the other compound lifts in there which is good.I wouldn't worry about the isolation exercises you're getting enough work with the other lifts.There are like dozens of different types of exercises for each group....bench press(flat barbell,flat dumbell,incline barbell,incline dumbell,close grip bench etc.Same goes for Rows and overhead presses.
I usually pick 1 say dumbell flat bench and continue to do that as long as I'm making progress.Once I stall with the weight or get bored after a couple of months I'll switch to something like an inclined barbell routine