Alteration to my program

[phoenix05]

It's that time of the year again where i start to look at getting fit for my sport! I'm not quite down to the weight i wanted to be, but i have two or three weeks left to get as close as possible.

The problem now is how to add in my cardio work. Right now I'm doing 3 days a week weights to maintain as much muscle as i can while i am cutting. Now i really want to be training 3 days a week for fitness. I'm not sure that i can do 3 days each of weights and cardio so I'm trying to see what my options are now.

I still want to cut up a little more. Maybe another 10-15 pounds before my season starts. So the aim now is to lose that, and also increase my fitness as much as possible.

This is what I'm doing right now:

3 days a week, reps 6-10, 3 sets, and rest for 60-90 secs

Day 1:
Bench press
Dips
Incline Bench Press
Shoulder press
deadlift
dumbbell pullover
tricep pushdown

Day 2:
rest

Day 3:
Close grip chin up
Lat pull down
Shrugs
Cable seated row
Lat Raise
Dumbbell curl

Day 4:
Cardio

Day 5:
Squat
Step Ups
Leg curl
leg press
Lunges

Day 6:
Rest

Day 7:
rest

I would like to start doing my fitness work on day 2, 4 and either 6 or 7. There is no way i think i can maintain doing that AND three days a week weights.

So is there a way i can get a lifting program to fit into two days a week to allow me to do my fitness work? I'm aiming for around 500-700 calorie deficit each day, but I'm thinking with cardio work so heavy, i might drop that to around 200-500 now. Is that the best way to gain more fitness?


Any advice on this next part of my program would be great!

Thanks!

 

[ItsAParadox]

Can't you do cardio after your workout? That's what most people do, unless your competing (bodybuilding) you can do your cardio after the workout and still end up fine. IMHO I don;t think you need an entire day only for cardio since even bodybuilders do like 2h30 pre-comp and still end up doing workouts.

 

[Triple Threat]

Full body workout
Cardio
Rest
Full body workout
Cardio
Cardio
Rest

 

[phoenix05]

Can't you do cardio after your workout? That's what most people do, unless your competing (bodybuilding) you can do your cardio after the workout and still end up fine. IMHO I don;t think you need an entire day only for cardio since even bodybuilders do like 2h30 pre-comp and still end up doing workouts.

I understand what you're saying here and I'd love to but it just won't work like that. I wouldn't have the time to do them all in one go. Also with the intensity of the cardio workouts i wouldn't like to be doing them after or before weights.

 

[phoenix05]

Full body workout
Cardio
Rest
Full body workout
Cardio
Cardio
Rest

I guess that's what I'm thinking as well. Now I'm really just trying to figure out what to include on those two workouts.

This is what I'm thinking so far:

Squat
Deadlift

Chin up
Shoulder Press

Seated Cable row
Bench Press

Crunches

Am i missing anything? Or would you change that? Is two times a week enough to maintain muscle mass?