My routine, im cutting and want to maintain any mass and strength i can
I`m losing about an lb a week.
what i do now is
db flat bench press 3 sets
Dips 2 sets
skulls OR pulley tricep pushdowns 2 sets
barbell curls 2 sets
db hammer curls 2 sets
Static holds 20 seconds 3 sets
smith squat (no rack ) 3 sets
single legged leg extensions 2 sets
leg curls 2 sets
single legged bodyweight calf raises 3 sets
weighted crunches 3 sets
Back day A
Deadlift 3 sets
pullups 2 sets
seated rows 2 sets
shrugs 1 set
db OH press 3 sets
db side raises 2 sets
side bends 2 sets
back day b
pullups 3 sets
db rows 2 sets
OH press 3 sets
side raises 2 sets
shrugs 2 sets
side bends 2 sets
I alternate back day a and b, doing one of them each week.
My cardio consists of very regular basketball. now that the weather is clearing up i do it all the time. really no use getting on some stationary.
any comments/suggestions are welcome.
I work in rep ranges:
8 for most
15-20 for squats
10-12 for deads
10-12 for calves
10-12 for side bends
10-12 for abs
I need to learn correct form for db rows, im not sure im doing them right.
any good links or explanations?
I'd keep the reps low (max 6) and keep the sets at 2 while cutting to preserve strength and mass. Here are some links.
Bent over dumbbell rows
http://www.efitnessprograms.com/demos/bentdbrow.html (allow page to load completely)
One-arm dumbbell rows
http://www.efitnessprograms.com/demos/1armdbrws.html (allow page to load completely)
thanks for the links those seem very good
6 sound good.
are you sure about only 2 sets, even on the main exercises?
also shouldn`t i keep reps higher for legs?
Last edited by Reinier; 03-31-2002 at 04:19 AM.
tssss i asked a question there.
Sure, raise it to 8-10 for legs. For your compound movements I think 2 sets is enough (take a look at CBates' journal. He is presently cutting and is doing two sets for all or almost all of movements and he seems to be preserving strength throughout <someone correct me if I err too much). Granted what works for him may not work for you, I say keep the volume and reps down since subtracting calories from your diet when cutting diminishes your overall recuperative powers.