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
I've asked the OP to track his intake on fitday and get back to me with his macros, timeline and current training.
I'll be interested to see what his diet and training look like.
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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.
Bench press x 4sets
Incline db press x 3 sets
skull crushers x 3 sets
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
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
flat db flys 3 sets 6 reps
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
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
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
Scrap it. Do something like this:
(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
(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
*perform workout A
Repeat as A, B, A - B, A, B - etc...
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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