I am building my workout routine for my summer cutter and I was hoping you guys could stop in and critique it as necessary. I already have set up my diet plan which can be found in this post.
The workout plan below is going to work as an adapted form of the slingshot training system. The routine below is going to be used on my "reload" phase, for two weeks, then every third week I am going to cut down the number of sets in half for one week in my "deload" phase. I hope to have this decrease the chance of overtraining, but I will listen to my body and deload for 2 weeks if necessary if I'm showing signs of burn out.
My stats are not impressive for my workout experience of 5 years, but I was once at 205 @ 11% bf, but have since had a few setbacks (I am thinking of writing an article about it).
My stats are:
Weight: 187lbs
Height: 6"
Age: 21
BF: ~17%
Daily Macronutrient Stats:
Protein: 55% (349.5g)
Carbs: 25% (157.6g)
Fats: 20% (56.2g)
Calories: 2,534 (~500 Cal deficit)
Supplements:
- Avant Research - Napalm (clen powder and caffeine added after the first 1-2 weeks, applied to abs and love handles)
- Primordial Performance - Sustain Alpha, Endoamp, Toco-8
- BSN Cell Mass (creatine) [Fat:0.0g, Carb:7.0g (no-sugar), Protein:0.0g]
- Fish Oil supplement (0mega 3/6/9) [Fat:4.0g, Carb:0.0g, Protein:0.0g]
- AOR: Ortho-Core Multivitamin (nutrient facts)
- 5g Glutamine - (before empty stomach cardio)
- CLA
Cutting Workout Plan (2 weeks, then 1 week with half the amount of sets)
Monday: AM Cardio
Tuesday: Chest / Triceps
Wednesday: AM Cardio
Thursday: Biceps / Forearms / Back
Friday: AM Cardio
Saturday:Shoulders / Traps / Legs / Abs
Sunday: Rest Day
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Monday
AM: Cardio - 45 mins (morning empty stomach, low intensity)
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Tuesday - Chest / Triceps
Chest:
Barbell Incline Press: 4-8 reps, 4-6 reps (heavy), 8-10 reps, 8-10 reps, 12-15 reps
Barbell Decline Press: 8-10 reps, 8-10 reps
Dumbell incline flys: 8-10 reps, 8-10 reps
Triceps:
Ez bar Skullcrushers: 8-10 reps, 8-10 reps, 8-10 reps, 8-10 reps
Tricep Rope Pushdowns, 8-10 reps, 8-10 reps, 8-10 reps, 8-10 reps
Cardio: 25min Low Intensity Cardio
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Wednesday
Cardio - 45 mins (morning empty stomach, low intensity)
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Thursday - Biceps / Forearms / Back
Back:
Dead-Lifts: 4-8 reps (2 short of failure), 4-6 reps (heavy set), 8-10, 12-15
Seated Rows: 8-10 reps, 8-10 reps, 8-10 reps
Medium Grip Pull-Ups: 8-10 reps, 8-10 reps, 8-10 reps
Cable Lat Pulldown: 8-10 reps, 8-10 reps
Biceps:
Seated Dumbell Curls: 8-10 reps, 8-10 reps, 8-10 reps
Seated Hammer Curls: 8-10 reps, 8-10 reps
Preacher Curls: 8-10 reps, 8-10 reps
Forearms:
Standing Wrist Curls: 8-10 reps, 8-10 reps, 8-10 reps
Reverse Wrist Curls: 8-10 reps, 8-10 reps, 8-10 reps
Cardio: 25min Low Intensity Cardio
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Friday
Cardio - 45 mins (morning empty stomach, low intensity)
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Saturday - Shoulders / Traps / Legs / Abs
Shoulders
Seated Dumbbell Presses: 4-8 reps (2 short of failure), 4-6 reps (heavy), 8-10 reps, 8-10 reps, 12-15 reps
Dumbbell Lateral Raises: 8-10 reps, 8-10 reps, 8-10 reps
Reverse Cable Flyes: 8-10 reps, 8-10 reps, 8-10 reps
Traps
Seated Dumbbell Shrugs: 8-10 reps, 8-10 reps, 8-10 reps
Smith Machine Barbell Shrugs (in front): 8-10 reps, 8-10 reps
Smith Machine Barbell Shrugs (behind): 8-10 reps, 8-10 reps
Legs - Calves
Standing Calf Raise: 8-10 reps, 8-10 reps, 8-10 reps
Seated Calf Raise: 8-10 reps, 8-10 reps
Legs - Quads
Barbell Squats: 4-8 reps (2 short of failure), 4-6 reps (heavy), 8-10 reps, 8-10 reps, 8-10 reps, 12-15 reps
Leg Extensions: 8-10 reps, 8-10 reps, 8-10 reps
Legs - Hamstrings
Lying Leg Curl: 8-10 reps, 8-10 reps, 8-10 reps
Seated Leg Curls: 8-10 reps, 8-10 reps
Abs -
Weighted Crunches: 15-30 reps, 10-12 reps, 10-12 reps, 15-30 reps
(No cardio)
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Sunday - Rest Day
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Thanks guys, let me know what you think.
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