Need help with w/o routine

[jwahoski]

I think I have my diet squared away with the gurus over at the diet forum:
http://forums.steroid.com/showthread.php?t=395491

Now for my workout routine (20% BF aprox and pic in thread above). Goal is to shed the fat and still build up muscle.

Monday - Chest
3x8 Bench Press
3x8 Inclined Press
3x8 Cable cross
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Tuesday - Back
3x8 Lat Pull-down
3x8 Rows
3x8 Bended Lift
20 min cardio afterwards (low intensity) - May up to 30mins

Wednesday - Legs
3x8 Hip Sled
3x8 Hamstring Curls
3x8 Leg extensions
3x8 Calf raises
20 min cardio afterwards (low intensity) - May lower it due to leg day but want to hit the fat burn

Thursday - Shoulders
3x8 Shoulder Press
3x8 Side cable extensions
3x8 Shoulder Lifts (rolls)
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Friday - Arms
3x8 Hammer Curls
3x8 Isolated curls
3x8 Cable pull-down (Tri)
3x8 Tri extensions
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Rest Sat, Sun


Also, I thought about doing a 45 minute low intensity morning workout 4-5 days a week (Empty stomache). Would that work well with the diet?

[Matt]

Im not to sure about abs 3 times a week lol and squats would be good on leg day, but imo it looks good...

[PC650]

add more for your back bro its a huge muscle, maybe even deadlifts it will make you improve strength over all i would add more more exercise to you arms and tri making a total of 9 sets for them. i like close grip bench or skull crushers for tri, good mass builders!!



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I think I have my diet squared away with the gurus over at the diet forum:
http://forums.steroid.com/showthread.php?t=395491

Now for my workout routine (20% BF aprox and pic in thread above). Goal is to shed the fat and still build up muscle.

Monday - Chest
3x8 Bench Press
3x8 Inclined Press
3x8 Cable cross(alternate week by week with decline bench)
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Tuesday - Back
3x8 Lat Pull-down
3x8 Rows
3x8 Bended Lift
4x6 deadlift
20 min cardio afterwards (low intensity) - May up to 30mins

Wednesday - Legs
3x8 Hip Sled
3x8 Hamstring Curls
3x8 Leg extensions
3x8 Calf raises
3x8 squats
20 min cardio afterwards (low intensity) - May lower it due to leg day but want to hit the fat burn

Thursday - Shoulders
3x8 Shoulder Press
3x8 Side cable extensions(try dumbell side lateral)
3x8 Shoulder Lifts (rolls)
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Friday - Arms
3x8 Hammer Curls
3x8 Isolated curls
3x8 straightbar curls
3x8 Cable pull-down (Tri)
3x8 Tri extensions
3x8 close grip bench or alternate skull crushers by week too week
Ab workout (need a routine)(too many abs)
20 min cardio afterwards (low intensity) - May up to 30mins

Rest Sat, Sun


Also, I thought about doing a 45 minute low intensity morning workout 4-5 days a week (Empty stomache). Would that work well with the diet?

[Jfew44]

I think I have my diet squared away with the gurus over at the diet forum:
http://forums.steroid.com/showthread.php?t=395491

Now for my workout routine (20% BF aprox and pic in thread above). Goal is to shed the fat and still build up muscle.

Monday - Chest
3x8 Bench Press
3x8 Inclined Press I would up all these to 4 sets each to make it a total of 12.
3x8 Cable cross
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Tuesday - Back
3x8 Lat Pull-down
3x8 Rows
3x8 Bended Lift Same as chest, 12 sets. Not sure what bended lift is
20 min cardio afterwards (low intensity) - May up to 30mins

Wednesday - Legs
3x8 Hip Sled Compound movements. Squats, lunges, leg press, ect
3x8 Hamstring Curls
3x8 Leg extensions
3x8 Calf raises This is personal, but I like doing calves on shoulder day
20 min cardio afterwards (low intensity) - May lower it due to leg day but want to hit the fat burn

Thursday - Shoulders
3x8 Shoulder Press
3x8 Side cable extensions
3x8 Shoulder Lifts (rolls) Shrugs? I would add another shoulder exercise
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Friday - Arms
3x8 Hammer Curls Again, I would add exercises to both bis and tris
3x8 Isolated curls
3x8 Cable pull-down (Tri)
3x8 Tri extensions
Ab workout (need a routine)
20 min cardio afterwards (low intensity) - May up to 30mins

Rest Sat, Sun


Also, I thought about doing a 45 minute low intensity morning workout 4-5 days a week (Empty stomache). Would that work well with the diet? IMO, 30 min max for AM cardio. Anything more than that for me seems to be too catabolic.

Thoughts in bold

[Jfew44]

Some say abs 3x/week is too much. It's all about what works for you. I do them 3x/week. What you do need to realize though, is that doing more abs will not give you a six-pack. Only losing bodyfat will do that. You have abs under there, and in time with the right diet and cardio, you'll see em and be able to tell better what ab routine works for you.

[jwahoski]

Awesome, I really appreciate the feedback!

I will modify and repost.


Also, cardio x2 a day will be ok?

I really want to cut and my diet seems right at 20% fat, so I think the diet should be good for building and cutting at the same time.

Monday - Chest
4x8 Bench Press
4x8 Inclined Press
4x8 Cable cross / Decline Lift (Alternate weekly)
Ab workout (need a routine)
30 min cardio afterwards (low intensity) - May up to 30mins

Tuesday - Back
3x8 Lat Pull-down
3x8 Seated Rows
3x8 Bent over rows
3x8 Rear Delt Cable Pull
3x8 Deadlift
30 min cardio afterwards (low intensity) - May up to 30mins

Wednesday - Legs
3x8 Leg Press
3x8 Squats
3x8 Hamstring Curls
3x8 Leg extensions
20 min cardio afterwards (low intensity)

Thursday - Shoulders
3x8 Shoulder Press
3x8 Dumbell Side Lateral
3x8 Upright Rows
3x8 Calf raises
Ab workout (need a routine)
30 min cardio afterwards (low intensity)

Friday - Arms
3x8 Hammer Curls
3x8 Isolated curls
3x8 Straightbar curls
3x8 Cable pull-down (Tri)
3x8 Tri extensions
3x8 Close grip bench
30 min cardio afterwards (low intensity)

[PC650]

you need to add rear delts in your routine i do it on back day but thats just what i like to do

[jwahoski]

you need to add rear delts in your routine i do it on back day but thats just what i like to do

Bent over rows should take care of that, correct?

I modified the routine above you.

[eatrainrest]

if you lag rear delts you should try to work in exercises that target rear delts, rowing movements do when performing back but some (I), feel this is not enough

[jwahoski]

I added a rear delt cable pull. Do I have too much going on back day now or should be ok?

And 2x a day cardio is ok as well?

[eatrainrest]

http://forums.steroid.com/showthread.php?t=384553

it doesnt lok like overkill for back, id start out with deads tho

[PC650]

yep i feel starting with deads really warm me up for the following workout after plus i iam fresh with energy

[jwahoski]

Thanks for all the feedback, I was able to do deads first and bust into the rest of the workout. Man my body is pretty soar today and I am glad I have my arms spaced out until Friday Leg day...woohoo!