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Thread: Need New Work-Out!!

  1. #1
    Join Date
    Nov 2011
    Posts
    16

    Need New Work-Out!!

    I am 21 years old, weight 180 lbs and I don't really know my body fat % but I have a pretty decent amount of lean muscle mass. I bench about 225, and squat around 245 (ass to ground). I have been going to the gym for about 3 years and I wrestled some in high school. That is about the extent of my experience.
    I have gained about 35 lbs over the last 3 months on Rippetoes 3x5 routine and with all that muscle of course came some fat too; i have a small gut now, but my chest still sticks out further thank god haha.

    My overall goal is to be at 190 lbs and have a body fat % low enough to where I can have abs as well. Yes, I want to have my cake and eat it too! So what I am asking you here today is to recommend me a new work out that can help me shred a lot of unwanted body fat while maintaining my muscle mass! And YES, I have read the "Dieting 101: Cutting " post on here but it does not go into detail about the work out; it is very vague.
    Last edited by Get200; 12-23-2011 at 12:52 PM.

  2. #2
    Join Date
    Nov 2011
    Location
    uk
    Posts
    250
    if you want abs now then do a cut and deload a bit with a bb style split and lighter weights, 2-4 weeks and you should be good for another strength routine, probably intermediate madcows or even another beginner 5x5 since you're lifts are still pretty low

  3. #3
    Join Date
    Nov 2011
    Posts
    16
    Ok so I looked up some bb style splits and I came up with this, what do you think?

    MONDAY
    tris/chest
    db flat bench 3x8
    db incline 3x8
    dips 3x8
    cg bench 3x8
    skullcrushers 3x8
    tricep pushdowns 3x8

    WEDNESDAY
    legs/shoulders
    3x8 squat
    3x8 sled leg press
    3x8 ghr's
    calf raises 3x8
    db press 3x8
    db laterals 2x8
    db bent over raises 2x8

    FRIDAY
    back/traps
    deadlift 3x8
    lat pulldowns 3x8
    db rows 3x8 (each arm)
    bb curls 3x8
    db curls 3x8 (each arm)
    hammer curls 2x8 (each arm
    bb or db shurgs 3x8


    SUNDAY
    abs
    weighted crunches 3x10
    weighted chairs 3x10
    db side bends 3x8

    Now as for the madcows, it is almost identical to the rippetoes 3x5 work out, which is what I have been doing for the past 2-3 months.

  4. #4
    Join Date
    Nov 2011
    Location
    uk
    Posts
    250
    split looks fine, but most beginner/intermediate strength routines are very similar, the point is not to do one round and quit or you'll be stuck at 200 bench and squat forever. if you stay on a bb split for a long time you will have a hard time getting stronger or bigger, but if choose to train for strength you'll have a much easier time getting bigger in the long run

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