Starting on the first monday in Feb I will be beginning my cutting routine for the summer time and stuff. I just finished the workout portion of it and I am going to finish the diet next. So I was wondering if all of those whom have a decent understanding of lifting could critique this routine and let me know what you think? One big question I have is for back do you think thats too much? I mean that is two muscle groups you know? Also what about reps? Maybe just do that or do like 3x5, 3x8, 3x12, 3x15? Thanks
Chest ? Flat 3x8, Incline 3x8, Flies 3x8, Dips 3x8
Tris ? Dips 3x8, Skull Crushers 3x8, Cable Pressdowns 3x8, Arnold Press 3x8
Shoulders ? Arnold Press 3x8, Front Raises 3x8, Bench Rear Raises 3x8, Barbell Shurgs 3x8
Day 2 ?
StairMaster Routine for 30 minutes (should I do it for 40 maybe? or is it to long?)
Abs on this day too
Day 3 -
Lats ? Pull-Ups 3x8, Hammer Pulldowns 3x8, Straight Arm Pulldowns 3x8, FROM Cable Crossovers 3x8
Bis ? Barbell 3x8, Hammer Curls 3x8, Cable Curls 3x8, Reverse Curls 3x8
Forearms ? Reverse Curls 3x8, Seated Curl Raises 3x8, Rope Curl 3x8
Day 4 ?
Hill Repeats on treadmill for 30 minutes (40?)
Day 5 -
Quads ? Squats 3x8, Leg Press 3x8, Leg Extensions 3x8
Hams ? Deadlifts 3x8(Straight?), Good Mornings 3x8, Leg Curls 3x8
Calves ? Leg Press Calf Press 3x8, Seated Calf Raises 3x8
Glutes ? Barbell Lunges 3x8, Barbell Box Raises
Day 6 -
Sprints on track for 30 minutes (40?)
Day 7 -
Rest, playin some pb, if that counts as exercise
Last edited by abefroman35; 01-05-2008 at 10:04 PM.
Too much chest, too much tris, too much shoulders, too much biceps, too much forearms, too much legs. Then you're sprinting the day after all that volume on legs? Oh dear...
Last edited by LouPac; 01-06-2008 at 03:36 AM.
First of all "cutting" is diet not exercise. You do NOT need to lift much differently between "cutting" and "bulking" with the possible exceptions of using a little less weight and maybe dropping a couple of exercises (due to the energy deficit)
Second. Back involves much more than just two muscle groups.
Third. Your routine only works major bodyparts once per week and has way too much arm work along with all the chest and back lifts.
Fourth. Too many isolation exercises which don't do too much for building mass or strength especially in a caloric deficit.
Second, I know this, there are the Lats, Rhomboids, Lower back, the rear Delts, Traps, rear obliques, and a lot more of other weird names. But the majority of the back is Lats and Mid, which I am workin on the 3rd day. And I am workin lowerback with my legs, when i do deads, goodmornings, and the barbell box raises
Third, Yes i realize that it only works it once a week, do you think it is truely neccessary to work it twice? and I am goin to take off some of the extra arm exerc.
Fourth, well I always thought that, bb bench, deads, bb rows, squats, arn press, and there might be more, were all compound exercises. I am adding in some extra accessory work that is iso.
and dont think im being a smart as$, im just sayin and askin. so critique this stuff again please
Last edited by abefroman35; 01-06-2008 at 08:40 AM.
Stick with the 5x5 or something based on compounds. Stick with it for at least 6 months to a year, and then look at switching.
Fuck, fight, or hold the light.
Before you go to train everyday, think about the less fortunate and what they would give to just have the opportunity to be training like a madman.
"The squat rack is my church, the dead lift platform my temple."
Team Stocky - "It's not a hobby, it's a lifestyle."
The Rawmighty Team Stocky.
Not trying to thread hijack here, but just fyi, would it be better for him to do his cardio after one day's rest after legs, and the day right before he does chest/triceps/shoulder again?
Last edited by Turino; 01-09-2008 at 06:53 PM.
Here is the edited version of my routine - Tell me what you think - REMEMBER to look at the reps for each exercise and that some exercise are the same thing as another (i.e. Dips on Chest and Tris)
Chest - Flat 3x5, Incline 2x8, Flies 3x10, Dips 2x15
Tris - Dips 2x15, Skull Crushers 3x8, Cable Pressdowns 2x10, Arnold Press 3x5
Shoulders - Arnold Press 3x5, Front Raises 2x8, Bench Rear Raises 2x15Barbell Shurgs 3x8
Cardio - Stairmaster routine for 30 or 40 minutes
Abs - Cable Crunches 3x15, Seated Leg Raises 3x15, Cable Obliques 3x15
Lats - Pull-Ups 3x5, Hammer Pulldowns 2x8, Straight Arm Pulldowns 2x10, FROM Cable Crossovers 2x15
Mid - FROM Cable Crossovers 2x15, Bent Over Rows 3x5, T-Bar Rows 2x8, Seated Rows 2x15
Bis - Barbell Curls 3x5, Hammer Curls 2x8, Cable Curls 2x10, Reverse Curls 3x5
Forearms - Reverse Curls 3x5, Seated Curl Raises 2x8, Rope Curl 3x10
Cardio - Hill repeats on treadmill for 30 or 40 minutes
Abs - Swiss Ball Crunches 3x15, Hanging Leg Raises 3x15, Machine Obliques 3x15
Quads - Squats 3x5, Leg Press 2x8, Leg Extensions 3x15
Hams - Straight Leg Deadlifts 3x5, Leg Curls 3x10
Calves - Leg Press Calf Press 3x10, Seated Calf Raises 3x10
Glutes - Barbell Lunges 2x8, Barbell Box Raises 2x10
Cardio - Sprints on track 30 or 40 mintues
Abs - Medicine Ball 100 Crunches
Day 7 -
Rest - playin some pb or workin, if that counts as exercise
Last edited by abefroman35; 01-07-2008 at 08:28 PM.