changing my workout up

[aaronswt84]

Ive decided its time for a change, and I want to try something with alot of supersets, trying to get more cut. Any feedback would be great

Monday – Chest & Abs

Superset:
Cable Cross over - 4 sets: 10-12 reps
Dumbbell Bench Press – 4 sets: 10-12 reps

Decline Bench Press (wide grip) – 4 sets: 10-12 reps
Incline Dumbbell Flyes – 4 sets: 10-12 reps

Superset:
Hanging Leg Raises – 4 sets: 12-15 reps
Swiss Ball Crunch – 4 sets: 12-15 reps


Tuesday – Quads, Hamstrings, Calves

Superset:
Leg Extension – 4 sets: 10-12 reps
Romanian Deadlift – 4 sets: 10-12 reps

Barbell Squat – 4 sets: 10-12 reps
Unilateral Leg Press – 4 sets: 10-12 reps

Superset:
Leg Extension – 4 sets: 15-20 reps
Leg Curl – 4 sets: 15-20 reps

Superset:
Seated Calf Raise – 4 sets: 15-20 reps
Standing Calf Raise – 4 sets: 15-20 reps


Wednesday – Shoulders, Traps, Abs

Tri-set:
Bent-Over DB Lateral Raise – 4 sets: 10-12 reps
Dumbbell Lateral Raise – 4 sets: 10-12 reps
Dumbbell Front Raise – 4 sets: 10-12 reps

Dumbbell Shoulder Press – 4 sets: 10-12 reps
Wide-Grip Upright Row – 4 sets:10-12 reps

Superset:
Smith-Machine Back Shrug – 4 sets: 10-12 reps
Smith-Machine Front Shrug – 4 sets: 10-12 reps
Superset:
Reverse Crunch – 4 sets: 15-25 reps
Cable Crunch – 4 sets: 15-25 reps



Thursday – Back & Calves

Superset:
Straight-Arm Pulldown – 4 sets: 10-12 reps
Bent-Over Barbell Row – 4 sets: 10-12 reps

One-Arm Dumbbell Row – 4 sets: 10-12 reps

Superset:
Lat Pulldown – 4 sets: 10-12 reps
Reverse-Grip Pulldown – 4 sets: 10-12 reps

Superset:
Standing Calf Raise – 4 sets: 15-20 reps
Seated Calf Raise – 4 sets: 15-20 reps


Friday – Arms & Forearms

Superset:
Skull-Crusher – 4 sets: 10-12 reps
Close-Grip Bench – 4 sets: 10-12 reps

Tricep extension – 4 sets: 10-12 reps

Superset:
Incline Curl – 4 sets: 10-12 reps
Barbell Curl – 4sets: 10-12 reps

Cable Concentration Curl – 4 sets: 10-12 reps

Superset:
Barbell Reverse Wrist Curl – 4 sets: 10-12 reps
Barbell Wrist Curl – 4 sets: 10-12 reps



Mon thru Sat – 45 minutes of cardio in A.M. on empty stomach

[helium3]

looks good but id drop the fls's and cables and put in another compound such as incline,but it depends on you overall goals fly's and cables are effective but not as much as compounds for building mass.

[aaronswt84]

i had the flyes in there to widen out my chest, but I may substitute incline

[helium3]

yeah i dont believe they are useless its just that i used to use them all the time for years and didnt gain much until i switched to compounds only, i think unless stretching etc i would not use them at all if i were a beginner cos you need to build mass first.

[aaronswt84]

I've been working out for 6 or 7 years now, 2 years religiously, I have a great upper and mid chest, im working on cutting up my lower chest

[helium3]

decline and dips will see to that.