Reply With Quotediet is key to cutting
heres my routine trying to cut
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Thread: heres my routine trying to cut
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11-26-2010, 09:18 AM #1Registered User
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heres my routine trying to cut
so i work out at home so i use what i have
let me know what u guys think
mon - chest
flat bench 4 sets 6 reps
decline same
incline same
flat db flys 3 sets 6 reps
decline same
incline same
dips using chair or bench 3 sets 10 reps
tues - back-shoulders
rows 3 sets 10 reps using resistance bands
lat pull downs 3 sets 10 reps using resistance bands
military press with barbell 4 sets 6 reps
db overhead press 4 sets 6 reps
dead lifts 4 sets 6 reps
shrugs 3 sets 6 reps
wed- arms
close grip benchpress 4 sets 6reps
ez bicurl bar 4sets 6 reps
skull crushers4sets 6 reps
bi curls with bands 4sets 6 reps
tri push downs with bands 4sets 6 reps
thurs legs
leg extensions 4sets 6 reps
leg curls 4sets 6 reps
squats 4sets 6 reps
lunges with dbs 4sets 6 reps
fri sat sun off due to work but do cardio and abs during weekend
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11-26-2010, 10:49 AM #2Registered User
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11-26-2010, 10:54 AM #3Bioidentical Bodybuilder SUPER MODERATOR
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That's a lot of concentration work and very little heavy compound work. Also - and presuming you do this workout in the order listed - it's a weird setup. What little heavy compound work you do is at the end of the workout.
Not something I'd recommend.
Still waiting for you to get back with your macros btw:
Originally Posted by Built
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11-26-2010, 10:55 PM #4Registered User
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12-01-2010, 04:10 PM #5Registered User
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24 sets for chest and only 16 for legs the same with back shoulders 3 excercises each you need more back andless chest more way more legs 20 sets imo
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12-01-2010, 05:40 PM #6Registered User
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wo isnt very proportional
and not many compounds.
focus on intensity
checkout this article about how compound exercises can benefit you
Putting on mass with compound exercises : Jacked Future
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12-01-2010, 05:52 PM #7No Rest for the Wicked ELITE MEMBER
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If you wanna cut do P90X. Cheaper than the gym and you dont have to fight over equipment. Follow it by the book without cheating and you will cut real nice. I lost 17 lbs in 90 days. Its a big commitment but anything that is worth anything is a big commitment.
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12-01-2010, 05:57 PM #8Senior Member ELITE MEMBER
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Try to keep it simple.
Chest Workout:
Bench press x 4sets
Incline db press x 3 sets
skull crushers x 3 sets
Back workout:
Deadlift x 4
db rows x 3
bicep curls x 3
Get the idea? Proportional, simple and keep it intense."A child does not learn to squat from the top down -- in other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and makes the conscious decision to stand." - Gray Cook
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12-02-2010, 01:37 AM #9Registered User
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Originally Posted by Doublebase
+1. Also, make sure your diet is in check because to get cut it has alot to do with diet. Good luck man
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12-02-2010, 04:06 PM #10Registered User
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Scrap it. Do something like this: Originally Posted by silverreaper9
Monday:
(1.) Back Squats: 5 x 3
(2.) Bench Pres: 3-4 x 5
(3.) BB Romanian Deadlifts: 2 x 12-15
(4.) Pullups: 4 x 5
*workout A
Wednesday:
(1.) Deadlifts: 5 x 3
(2.) BB Military Press: 3-4 x 5
(3.) BB Split Squats: 2 x 12-15
(4.) BB Bent-Over Rows: 4 x 5
*workout B
Friday/Saturday:
*perform workout A
Repeat as A, B, A - B, A, B - etc...
Food:
Protein: 1-1.5g per pound lean body mass
Fat: minimum 0.5g per pound LBM
Carbs: up to you, depending on diet approach; carb cycling is an easy cutting approach for those with less cutting experience or those who aren't looking for drastic diets for shows or photo shoots (if you're looking for the low single digits, diets like ketogenic, UD 2.0, etc, are better...carb cycling is more moderate).
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