day 1: chest/shoulders/triceps
bb or db bench (5x5)
incline or decline bb or db bench (5x5)
db shoulder press (3x6-8)
smith machine shoulder press (4x6-8)
lateral raises (4x8-12)
close grip bb bench (4x3-5)
overhead sissy bar tricep extenions (3x8-12)
day 2: back/biceps
lat pulls (5x5)
t-bar rows (5x5)
cable rows (3x5-8)
db or bb curls (4x8)
preacher curls (3x8-12)
lying cable curls (drop sets)
day 3: legs
leg curls (3x8-12)
hamstring curls (3x8)
2 calve exercises.
rest & repeat... cardio every other day following workout
really? i thought the volume was rather low.
28 sets on day 1
26 sets on day 2
Day 3 thew volume looks fine...I tend to keep my # of sets per w/o at 12...and never go over 15 or 16. I say add a 4th day...maybe set it up like this
May I ask a question on this subject, it is said that you do 8-12 reps for hypertrophy and 4-6 reps for strength, so when cutting, is it better to stay in the strength rep range as it seems silly to be lifting in the hypertrophy range when your in a calorie deficit and biulding new muscle is unlikely/impossible.
I'm asking this as someone who has not yet has to cut.
I like legs/push/pull, but I kept my exercises around 3-4 per day.
Facebook - BW166 SQ585 BP405 DL660 CL310
Originally Posted by Anthony
I like that too...and was my old routine...I use one similiar to the suggestion I posted now to "switch it up a little"
On a legs/push/pull do you have any rest days during the week or would it go..
5 sets for quads but 11 for delts?... doesnt seem right why dont you just pick 1-2 exercises per muscle and do 3x5 working sets per each?
I read that, looks good, but what is the nutritional program he mentions at the end? I can't see it.Originally Posted by ClubberLang