Workout Ratting

[leesin]

Hey guys, What do you think of my cutting workout ?? im 23, 182cm, 85Kg 16.5%bf.


Monday :Legs
Legs: (Workout A)
*Begin every workout with 3 sets of high rep leg extensions, 20 reps each per set
Squats: 3 Working Sets 8-15 reps each
Hack Squats: 3 Sets 10-15 reps each
Walking Lunges: 3 Sets each set consist of 10-15 reps per leg
Standing Leg Curls: 2 Sets 12-15 reps
Seated Leg Curls: 2 Sets 12-15 reps
*Every other workout, superset two of the exercises.
Standing Calf Raise: 2 Sets 15 reps each
Donkey Calf Raise: 2 Sets 15 reps each

Tuesday Chest
Chest: (Workout A)
*Begin Each Workout with 3-4 sets of push-ups or light machine bench press 15-20 reps each
Incline Barbell Press: 2-3 Working Sets 8-12 reps each
Incline Dumbbell Flys: 3 Sets 10-15 reps each
Wide Grip Chest Press (Hammer Strength or Equivalent): 2-3 Sets 10-15 reps each
*End every other workout with 1 triple drop set of the exercise of your choice.

Wednesday Off/Rest
Thursday Back
Back: (Workout A)
*Begin each Workout with 2 light weight sets of Lat pull Downs, 20 reps each
Wide Grip Pull-Ups or Lat Pull Downs: 4 Sets 10-15 reps each
T-Bar rows: 3 Working Sets 8-10 reps each
Seated Cable Rows: 3 Sets 10-15 reps each
Rack Dead Lifts (Rack Pulls): 3 Working Sets 5-10 reps each
End every other workout with 1 triple drop set of the exercise of your choice.

Friday Shoulders & Traps
Shoulders & Traps: (Workout A)
*Begin Each Workout with 2 Sets of high rep DB lateral Raise or machine equivalent, 20 reps each
Dumbbell Military Press: 3 Working Sets 8-15 reps each
Standing Lateral Raise: 3 Sets 10-15 reps each
Bent-Over Lateral Raise: 3 Sets 10-15 reps each
Close Grip Upright Rows: 2 Sets 10-12 reps
Barbell Shrugs: 2 Working Sets 10-15 reps each
*Every other workout, start with Traps

Saturday Arms
Arms: (Workout A)
*Every Workout, start with 2 sets of high reps of the arm exercise of your choice, depending on if you start with Bis or Tris. Alternate between starting with Bis and Tris every week.
Preacher Curls: 3 Working Sets 8-12 reps each
Wide Grip Barbell Curls (EZ Bar or Cambered): 3 Sets 10-15 reps each
Cable Curls: 2 Sets 12-15 reps each
Incline Skull Crushers/French Press: 3 Working Sets 10-12 reps each
Close Grip Bench: 3 Sets 8-12 reps each
V-Bar Cable Press Down: 2 Sets 12-15 reps each

Sunday Off/Rest




Monday
Legs
Legs: (Workout B)
*Begin every workout with 3 sets of high rep leg extensions, 20 reps per set
Front Squats: 3 Working Sets 10-15 reps each
Leg Press: 3 Working Sets 15-20 reps each
Staggered Squats: 3 Sets 10 reps w/each leg
Lying Leg Curls: 2 Sets 12-15 reps each
Stiff Leg Dead Lifts: 2 Sets 12-15 reps each
*Every other workout, superset two of the exercises.
Donkey Calf Raise: 2 Sets 15 reps each
Standing Single Leg Calf Raise: 2 Sets 12-15 reps each

Tuesday Chest
Chest: (Workout B)
*Begin Each Workout with 3-4 sets of push-ups or light machine bench press 15-20 reps each
Pec-Dek Flys super set w/Machine Bench: 3 Sets 10-12 reps each on both exercises
Incline Dumbbell Press: 3 Sets 10-15 reps each
Flat Barbell Bench Press: 3 Sets 8-12 reps each
*End every other workout with 1 triple drop set of the exercise of your choice.

Wednesday Off/Rest
Thursday Back
Back: (Workout B)
*Begin each Workout with 2 light weight sets of Lat pull Downs, 20 reps each
Wide Grip T-Bar (neutral bar) Pull Downs: 4 Sets 10-15 reps each
Reverse Grip Barbell Rows: 3 Working Sets 8-10 reps each
Wide Grip Seated Cable Rows: 3 Sets 10-15 reps each
Close Grip Pull Downs super set w/Cable Pullovers: 3 Sets 10-12 reps each on both exercises
End every other workout with 1 triple drop set of the exercise of your choice.

Friday Shoulders & Traps
Shoulders & Traps: (Workout B)
*Begin Each Workout with 2 Sets of high rep DB lateral Raise or machine equivalent, 20 reps each
Standing Single Arm Lateral Raise: 3 Sets 8-12 reps each arm
Upright Reverse Cable Cross-Over: 3 Sets 10-15 reps
Hammer Strength Military Press or Machine Equivalent: 3 Sets 10-15 reps, 1 set triple drop set to failure on each
Cable Shrugs super-set w/Front Raises: 12-15 reps for Cables, 10 reps on Raises Raises can be performed with a BB or DBs
*Every other workout, start with Traps

Saturday Arms
*Every Workout, start with 2 sets of high reps of the arm exercise of your choice, depending on if you start with Bis or Tris. Alternate between starting with Bis and Tris every week.
Barbell Hammer Curls: 3 Sets 12-15 reps each
Dumbbell Curls: 2 Sets both arms at the same time, triple drop sets to failure on both sets
High Cable Concentration Curls: 2 Sets 15-20 reps each
Weighted Dips (seated or upright): 3 Sets 10-15 reps each
Smith Machine Extensions super set w/Bodyweight Bench Dips: 3 Sets 10-12 Reps each on Smith Machine, 15-20 reps on dips

Sunday Off/Rest

[leesin]

anyone ???

[hellomycognomen]

If its giving you gains ---> keep doing it.

Looks fine to me.

[leesin]

If its giving you gains ---> keep doing it.

Looks fine to me.

Yes I've noticed difference in 3 weeks, but a friend told me that this one useless workout...he kidna disappointed me

[marcus300]

Are you gaining ? give it 3 months of this routine and see if your gaining if you are its working for you, once you get a feel of how your body grows you will be able to adapt a routine to the way your grow and build muscle tissue.

[leesin]

Are you gaining ? give it 3 months of this routine and see if your gaining if you are its working for you, once you get a feel of how your body grows you will be able to adapt a routine to the way your grow and build muscle tissue.

Thank you for reply, yes Im gaining to be honest but im lost if it the effects of testoE or the workout...
overall there is nothing wrong with doing high repetition to grow !!! Right?

[marcus300]

Thank you for reply, yes Im gaining to be honest but im lost if it the effects of testoE or the workout...
overall there is nothing wrong with doing high repetition to grow !!! Right?

High reps don't make me grow that's for sure, I have to train HIT style with extreme intensity but everyone is different. On a personal note ive never put anyone on a high rep training style to build tissue its always been between 6-12 on the working set to failure and beyond.

Why would you go on cycle when you don't know which routine to use to stimulate the most tissue growth?

[leesin]

I already know, but my personal trainer recommended me this new workout, which I have doubts about it.

[Black]

I already know, but my personal trainer recommended me this new workout, which I have doubts about it.

If you already know and you're doubting his recommendation, then I think you answered your own question.

[hellomycognomen]

I already know, but my personal trainer recommended me this new workout, which I have doubts about it.

You already know what? Everyone responds differently to diff workout routines, intensities, rep ranges, loads, etc.

You said you are seeing gains.....so whats the problem?

Yes I've noticed difference in 3 weeks, but a friend told me that this one useless workout...he kidna disappointed me

You go to the gym to stimulate muscle growth NOT to agree with your friends, so who cares what they say.

[leesin]

You already know what? Everyone responds differently to diff workout routines, intensities, rep ranges, loads, etc.

You said you are seeing gains.....so whats the problem?



You go to the gym to stimulate muscle growth NOT to agree with your friends, so who cares what they say.

I guess you are right, thank you for your valuable answer..