Can someone H.E.L.P. with my workout?

[Mafio400]

Hi,


Below is my current workout regimen.. I have been cutting for several weeks now & was wondering if I should change anything in my workout? ex Volume of Frequency?


Monday - OFF

Tuesday - Back & Traps:
-Lat Pulldown
-Hammer Low Row
-Barbell Bent over Row
-Hammer Iso Back Row
-Back Extensions(weighted)

-Barbell Shrug
-Dumbbell Shrug

Wednesday - Abs/Cardio

Thursday - Chest & Biceps
-Barbell Bench Press
-Dumbbell Incline
-Dumbbell Fly
-Barbell Decline **Burnouts**

-Dumbbell Alternating Curl
-Dumbbell Hammer Curl
-Preacher Curl

Friday - OFF

Saturday - Legs & Cardio
-Squats
-Leg Press
-Leg Extension
-Leg Curl
-Calf Raises

-45-60min Elliptical

Sunday - Shoulders & Triceps & Cardio
-Dumbbell Military Press
-Dumbbell Straight Arm Raises
-Dumbbell Side Arm Raises
-Machine Rear Delts

-Cable Bent Over Tricep Extension
-Cable Tri Push Down
-Cable Iso Tri Pushdown

-45-60min Elliptical



Every Exercise is 4 sets and between 8-12 reps

26 years old
230lbs 18%BF..(**Currently 222lbs) <--Have been cutting.


-This is going to be my 2nd cycle and will be running Sust 500/week, which is the same as I ran last year and gained 30lbs

-Clomid/Nolvadex PCT

-I would like to gain LBM nice and slow this time maybe 15lbs or so.



Thanks!

[Mafio400]

So with this being my current routine which I have been doing for 6 weeks of so.. was looking to switch things up..


**And with running AAS should I increase volume or maybe start a routine like 3 days on and 1 day off? since my body will be able to recover faster?

[gearbox]

There is nothing wrong with 3-1. I would do chest/tri and back/bi. I do weighted dips and it puts a lot of pressure on my chest and tris so i just finish chest with tris. I feel I get a great workout doing it that way. Same with back. many back exercises its hard not to use your bi's. They go hand in hand. So after back I hit bi's for a nice workout.

[Mafio400]

Nice, so on the 3rd day do you do just Legs? or Legs & Shoulders?

[DeadlyD]

You don't do dead lifts?

[Mafio400]

No, I hurt my lower back about 5 years back doing them. Ive re-injured it a few time since then.. so Ive kind of stayed away.

[Mafio400]

If i started incorporating them again, where in the above posted routine would you do them?

[gearbox]

If they hurt you, just stay away from them. If you can squat then you should be fine. And yes I would do legs alone. I usually do shoulders abs together. Sometimes legs and abs. From time to time I start legs with jump ups. standing jumps to a platform or a box. High enough so I really gotta tuck my knees in. This exercise rips my abs. Usually the platform is about my belly button in height.

[DeadlyD]

If i started incorporating them again, where in the above posted routine would you do them?

Either with your back day or leg day, which ever you have less volume.

[gearbox]

I agree with the volume. I personally to deads every other legs day. So basically every other week or 12 days. And typically do one or two less squats or leg press. And make sure its spaced out from ur back day!