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Pump's Cut
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Posted by: musclepump
When I get back from Hawai`i (Jan 5th) I'm starting my cut the next day. Here's what it looks like, feel free to comment.
Diet:
I don't know what I take in as for a "norm" so I'm going to start at 2,900. I'm 5'11, 200 pounds. Does this sound right? I figure I'll slowly cut down to about 2,500. My show is at the end of April.
Training:
Monday (Chest/Biceps)-
Concentration curls 4 sets of 12, 10, 8, 6
Barbell curls 3 sets 10, 8, 6
Preacher curls 3 sets 10, 10, 8
Flat bench 5 sets 15, 12, 10, 8, 4
Incline dumbbells 3 sets 12, 10, 8
Decline dumbbells 3 sets 12, 10, 8
Tuesday (Shoulders/Traps)-
Dumbbell press 5 sets 15, 12, 10, 8, 6
Dumbbell shrugs 4 sets 10, 8, 6, 6
Barbell shrugs 4 sets 15, 12, 10, 8
Front raises 3 sets 12, 10, 8
Side raises 5 sets 12, 12, 10, 10, 8
Bent over cable raises 3 sets 12, 10, 8
Wednesday -
Thursday (Lats/Triceps)-
Tricep pressdowns 5 sets 15, 12, 12, 10, 10
One arm Dumbbell raise 5 sets 10, 10, 8, 8, 6
Skull crushers 3 sets 12, 8, 8
Machine rows 3 sets 12, 10, 8
Pull-ups 20
Lat pulldowns 6 sets 12, 12, 10, 10, 8, 8
T-Bar 3 sets 8, 8, 8
Friday (Legs)-
Squats 4 sets 15, 12, 6, 6
Leg extensions 4 sets 12, 12, 10, 10
Hamstring curls 4 sets 12, 10, 8, 6
Leg press 6 sets 15, 12, 10, 8, 6, 6
Lunges 3 sets 12, 10, 8
Calves and abs are each done twice a week. I plan on doing cardio three times a week for thirty minutes for the first couple of weeks, then go to four days, then five.
Suggestions and criticism is MORE than welcome as this is my first show and I want to make sure I'm as ready as possible. Thanks!
Posted by: soxmuscle
cutting is more diet than anything else.
Posted by: CowPimp
Wow, that routine is incredibly high volume. If you're natural, then you better be stopping way short of failure with volume of that level.
I don't believe in starting with ligther weights and working up to heavier weights. I feel it is always a good idea to start with the heaviest weights first. You want to be the least fatigued when pushing the heaviest weights. Overload is the most important item in training related to hypertrophy. Fatigue means nothing.
With that said, you really need to focus on your diet. Your daily calorie allotment sounds good for the time being. Just don't be afraid to adjust every couple of weeks to make sure you are in the optimal fat loss "window" while maintaining as much LBM as possible. Head over to the diet & nutrition section and start reading.
Posted by: musclepump
I do a few sets to failure, but I still get through the workout with enough energy to hit everything with as much intensity as possible.
Posted by: Tha Don
i'd add some flys to monday for the chest to really kill it after your presses 
don't you mean shoulders/traps on tues? lol
apart from that your routine looks aiight man, if juicing you might need higher frequency but see how it goes
peace
Posted by: musclepump
Yes, shoulders/traps.
No juice.
Posted by: Tough Old Man
On Mon hopefully you plan on working your chest before your biceps. You state chest/Biceps but list biceps then chest. ALSO WHERE'S THE DEADS AT?
Monday (Chest/Biceps)-
Concentration curls 4 sets of 12, 10, 8, 6
Barbell curls 3 sets 10, 8, 6
Preacher curls 3 sets 10, 10, 8
Flat bench 5 sets 15, 12, 10, 8, 4
Incline dumbbells 3 sets 12, 10, 8
Decline dumbbells 3 sets 12, 10, 8
Posted by: musclepump
I do Deads every other/every third workout. I didn't list them because it's not a constant.
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