My goal (obviously) is to lose fat and as little muscle as possible.
Leg Press 3x10
Flat Bench Press 4x5
Flat Flyes 2x6/8 (this just means varying rep range, not doing both)
Rack Pulls with Shrugs 3x6/8
BB back rows 2x8
BB Rear Delt Rows 2x8
Wrist Curls 2x6 or 2x8
Calf Raises 3x8/10
DB Bicep Curls 2x6/8
Concentration Curls 3x6/8
CG Bench Press 3x6
Reverse BB Curls 2x6/8
SLDL with Shrugs 3x8/10
Seated Calf Raises 3x12/14
Leg extensions 3x6/8
Wide Grip Pulldowns 2x6/8
Bench Press 3x8/10
Flat Flyes 2x5/6
Lateral Raises 3x5/6
Military Press 4x5
A few points. I still cannot do deadlifts sadly because of my dodgy right hip.
Also i have tried to keep to the BGB idea of working each muscle twice a week, but I have lowered the volume, and this is mainly the area where I'm looking for opinions - is the volume too low? I usually do 5x5 for bench for example and 5x5 for chins, and I have lowered the number of sets for pretty much all excercises. Is this a good approach?
About diet (I know its the wrong forum but as I'm here) I will be taking the same amount of protein (175 grams a day, I'm 168 lbs and a good bit of this is fat)) but I will be mostly cutting back on carbs and only a little reduction of fats, is this the right appraoch?
Forgot to mention, I will be doing 25 mins of light cardio mondays, wednesdays and fridays.
Last edited by JConrad; 03-31-2007 at 06:52 AM.
Most of those exercises are not exercises for keeping muscle. Your "cutting routine" should not differ greatly from your "bulking routine". Simply reduce your caloric intake.
Last edited by Songsangnim; 03-31-2007 at 08:06 AM.
That looks like a ton of volume, especially considering you're going to be in a caloric deficit.
Songsangnim, do me a favour and assume your not talking to an idiot. This is the same as my normal routine - except the rep ranges are a little lower the number of sets are fewer.
I don't need to be told that diet, not routine, determines outcome, I was simply wondering whether with reduced calories I should cut the volume even more.
The volume looks a tad high. You have a lot of sets and reps. Personally in a cutting phase I wouldn't do anything above 8 reps and very often just six. I'd also drop a few of the isolation movements thus saving my energy for the exercises that required the most effort.