Cutting Workout Plan - Critique Request

**SocraticMind** · 04-20-2009, 02:54 PM

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)

-------------------------------------------------------------------------------------

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

-------------------------------------------------------------------------------------

Friday

Cardio - 45 mins (morning empty stomach, low intensity)

-------------------------------------------------------------------------------------

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.

**eatrainrest** · 04-20-2009, 06:49 PM

Originally Posted by SocraticMind

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 / Tricepsnot a fan because tris will be fatigued
Wednesday: AM Cardio
Thursday: Biceps / Forearms / Backsame concept with bis and back, not a fan
Friday: AM Cardio
Saturday:Shoulders / Traps / Legs / Absi would use a 4-day split rather than a 3 day/week workout
Sunday: Rest Day

Monday

AM: Cardio - 45 mins (morning empty stomach, low intensity)

Tuesday - Chest / Triceps

Chest:

Barbell Incline Press
PREP SET: (4-8 reps taken 2 reps shy of failure)
1st work: set- 4-6 reps (heavy set)4 reps to the max will be great for white twitch fibers aka strength
2nd set: 8-10 repsim not a fan of 8-10 reps, i stay either 4-6 for strength, and to confuse muscles 12-15 to maximize red fast twitch.. these are the rep ranges that maximize those muscle fibers
3rd set: 8-10 reps
4th set: 12-15 reps do 12 to your max here to hit red fast twitch fibers

Barbell Decline Press
1st set: 8-10 reps
2nd set: 8-10 reps

Dumbell incline flys
1st set: 8-10 reps
2nd set: 8-10 reps

total sets chest looks good
Triceps:

Ez bar Skullcrushersi built tendonitis form this exercise
1st set: 8-10 reps
2nd set: 8-10 reps
3rd set: 8-10 reps
4th set: 8-10 reps

Tricep Rope Pushdowns
1st set: 8-10 reps
2nd set: 8-10 reps
3rd set: 8-10 reps
4th set: 8-10 reps

i would chop it down to 6 sets for tris and see how you progress

Cardio: 15min Medium-Intensity Cardio

i would up the cardio to 20-30.. low intensity of course

Wednesday

Cardio - 45 mins (morning empty stomach, low intensity)

Thursday - Biceps / Forearms / Back

Back:

dead-lifts
PREP SET- 4-8 reps (2 reps short of failure)
1st set set 4-6 reps (heavy set)
2nd set 8-10
3rd set 12-15

Seated Rows
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

medium grip pull-up
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Cable Lat Pulldown
1st set- 8-10 reps
2nd set 8-10 reps
this is good, you can also add 1 or 2 sets for back.. not lower back

Biceps:

Seated dumbell curls
1st set- 8-10 reps
2nd set-8-10 reps
3rd set 8-10 reps

Seated hammer Curls
1st set- 8-10 reps
2nd set-8-10 reps
3rd set 8-10 reps

Preacher Curls
1st set- 8-10 reps
2nd set-8-10 reps

too many sets for biceps IMO, try 5-6
Forearms:

standing wrist curls
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

reverse wrist curls
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
try 4 total sets

15min Medium-Intensity Cardio

up cardio to 20-30
Friday

Cardio - 45 mins (morning empty stomach, low intensity)

Saturday - Shoulders / Traps / Legs / Abs

Shoulders

seated dumbbell presses
PREP SET- 4-8 reps (2 reps short of failure)
1st set 4-6 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

dumbbell lateral raises
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Reverse cable flyes
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
too many sets for delts IMO

Traps

Seated dumbbell shrugs
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Smith Machine Barbell Shrugs (in front)
1st set- 8-10 reps
2nd set 8-10 reps

Smith Machine Barbell Shrugs (behind)
1st set- 8-10 reps
2nd set 8-10 reps

too many sets for shrugs IMO
Legs - Calves

Standing calf raise
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Seated calf raise
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
calves and abs heal quicker than any other, try 3-4 here and add them another day.. 4 day split would be a better routine IMO

Legs - Quads

Barbell squats
PREP SET- 4-8 reps (2 reps shy of failure)
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps

Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
good

Legs - Hamstrings

Lying leg curl
1st set-8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Seated leg curls
1st set-8-10 reps
2nd set 8-10 reps
good

Abs - Weighted Crunches

1st set 15-30 reps
2nd set 15-30 reps
3rd set 10-12 reps
4th set 10-12 reps
5th set 15-30 reps
im not a fan of that many sets

(No cardio)
low intensity wont hurt if your cutting

Sunday - Rest Day

Thanks guys, let me know what you think.

comments in bold

**SocraticMind** · 04-20-2009, 07:23 PM

Originally Posted by eatrainrest

comments in bold

Thanks for taking the time to post your suggestions.

I forgot to mention earlier that the reason why I am choosing a 3 day split versus a 4 day split (which is what I really want) is because of restrictions from my school schedule.

I looked over your comments and I am likely going to make a few adjustments. I'll post them when I figure out exactly what I am going to change. Also, you seem to dislike the push-pull style split. I do agree that the chest exercises seem to fatigue the triceps for example. I am completely open to trying a different split if there is one which will be more effective.

Keep in mind about the number of sets, that 2 weeks are going to be at this intensity, then one week is going to be at 1/2 the amount of sets in order to offer full muscle and CNS recovery. Still though, I am probably better off toning the sets down a tad since I am on a cutter.

**eatrainrest** · 04-20-2009, 08:13 PM

no problem, and yes im not a fan of the push pull style for many reasons. actually for triceps, becasue you are doing chest, you are working them out.. and definately shoudl not do 8 sets triceps.. 3 day workout that i like is
day 1- chest/back
day 2-delts, tris, bis
day 3-legs, traps

these are antagonistic muscle groups and ideal for many reasons. less soreness, more blood flow (while working one you stretch the other), and 2 in one. i wuold do a set of chest then superset wtih back and rest double the time. do the entire workout liek this.

goodluck man, liek i said im a fan of 4-day/week

**SocraticMind** · 04-20-2009, 10:30 PM

Bump!

I'm looking for a second opinion about the split / workout plan before I want to finalize it. Thank you ahead of time for anyone who is willing to take a little bit of their time to help me out.