Help with Workout.....

My stats:
26 years old - male
5'9 1/2
195lbs
17-19% bodyfat

I have my cutting diet down and Im doing cardio 6-7 days a week in the morning on an empty stomach. Please take a look at my workout and let me know if i can change anything around to make faster gains.

My goal is to gain lean body mass.

Day1:
Chest/bi's/forearms
chest = flat dumbell press, 4 sets 12,10,8,6
incline dumbell press 4 sets 12,10,8,6
cable flys 4 sets 12,10,8,6

Bi's = straight bar curl 4 sets 12,10,8,6
incline bench dumbell curl 4 sets 12,10,8,6
dumbell preacher curl 4 sets 12,10,8,6

forearms = curl machine 4 sets till failure

DAy2:
Legs = squat 4 sets 12,10,8,6
press 4 sets 12,10,8,6
leg curl machine 4 sets 12,10,8,6
seated calve raise 4 sets 12,10,8,6

Day 3 Rest

DAy 4:
Back/Tri's
back = lat pulldown 4 sets 12,10,8,6
bentover dumbell row 3 set 4 sets 12,10,8
seated row machine 4 sets 12,10,8,6

Tri's = pushdowns 4 sets 12,10,8,6
nosebreakers (straight bar) 4 sets 12,10,8,6
overhead rope extensions 4 sets 12,10,8,6

Day 5:
Shoulders/traps
bent over reverse fly 4 sets 12,10,8,6
shrug machine 4 sets 12,10,8,6
d-bell front raises 4 sets 12,10,8,6
side fly 4 sets 12,10,8,6

Day6 - rest
Day 7 - either start again with day 1 or another rest day

I try to do each set to failure and add weight to each set. please let me know what i can change - thanks.

p.s. abs are every other day in the a.m. with my cardio.

Buff

bump for help

Your workout looks ok. How does it work for you? What is your diet like? What are your goals?

It looks ok. If you want to fasten your gains then go for higher weights. After eight reps, the trained muscle(s) should be much stressed. And take proper rest (I take about 2 minutes) between sets so that you can do the next set properly.

i like your workouts man, good stuff...just read up on the diet crap, the lifting portion you seem to have down pat...just remember to throw in drop sets here and there, and always switch from dumbbells to barbells and vice versa every few weeks, keep surprising your body!

Quote:

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Originally Posted by RATM

Your workout looks ok. How does it work for you? What is your diet like? What are your goals?

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Here is my diet and my goal is to gain as much lean mass that i can.

http://forums.steroid.com/diet-nutrition/157713-finally-back-into.html

I just started it about a week ago and im going to continue with the workout/diet for 1 month and check my progress at the end of the month.

Buff

Why are you following a cutting diet of approximately 2000 kcals and trying to add lean mass? Your goals seem to be contradicting?

Quote:

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Originally Posted by Hypertrophy

Why are you following a cutting diet of approximately 2000 kcals and trying to add lean mass? Your goals seem to be contradicting?

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I want to get my BF down to around 10%. That is why I am on a cutting diet.

Cant you build muscle while you are loosing BF?

bump

Id be taking in the carbs in the morning IMO for your diet.

Quote:

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Originally Posted by Buff_Daddy

Cant you build muscle while you are loosing BF?

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It is possible, yet highly unlikely~ Largely depends on your "window of oppurtunity." If you are a beginner, you are much more likely to do so, for me, it would be virtually impossible to accomplish a reduction in fat mass and a simultaneous increase in fat free mass.

Quote:

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Originally Posted by needmorestrength

Id be taking in the carbs in the morning IMO for your diet.

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i thought when you are trying to cut, the majority of your carbs should com in PWO and PPWO? I may be wrong though. Also on my off day i consume one pro/carb meal in the am then pro/fat for the rest of the day.

On training days its all pro/fat up until PWO. you think i should through in a carb earlier on training days?

Buff