Full Cutting Routine

[Bouch]

I have yet to post a routine here in this section. I just updated my routine for the next 4 weeks, so I figure I would get it looked at by the experts here. Please critique. Also this routine is being done in my home gym. I am working on cutting and keeping size.

ALL SETS START WITH 2 QUICK WARM UP SETS OF 10 REPS WITH LIGHT WEIGHT TO GET THE BLOOD GOING. THEY ARE NOT COUNTED IN THE LOWER SET TOTALS.

ALL SETS ARE PYRAMIDING FROM 70%OF MAX TO 90% OF MAX, WITH REPS TO FAILURE RANGING BETWEEN 8-20 REPS.

CARDIO IS BEING DONE 30 MINUTES 4 TIMES PER WEEK (SOME OF THE 4 DAYS ON THE OFF DAYS, BUT I ALWAYS GIVE MYSELF AT LEAST ONE FULL DAY OF NOTHING)

Moday- Chest, Bi's, Abs

Bench Press - 4sets
Incline Dumbbell Flys - 4 sets
Incline Bench Press - 4 sets
Decline Bench Press - 4 sets

Preacher Curls - 4 sets
Crunches - 4 sets (30 reps each)
Dumbbell Preacher Hammer Curls - 4 sets
Chin-ups - 4 sets
BarBell Curls - 4 sets
V-ups - 4 sets (25 reps each)

Tuesday OFF

WednesdayShoulders, Tri's, Abs

BarBell Press - 4 sets
Rear Delt Row - 4 sets
Laying Rotator Cuff Rotations - 3 sets (very light weight only)
Bent Over Rotator Cuff Rotations - 3 sets (very light weight only)
DumbBell Side Raises - 4 sets
1 Arm Upright Row - 4 sets

Close Grip Bench - 4 sets
Ball Jack Knife-abs - 4 sets of 25
DumbBell Crossovers - 4 sets
Sit-ups - 4 sets of 25
Dips - 4 sets
Military Push-ups - 4 sets

ThursdayBack, Bi's, Abs

Ball Back Extensions - 4 sets
Plank Knee 2 Elbow - 4 sets (not sure of correct name, but it's a plank where you bring in one elbow to the opposite knee)
Inner Grip Pull-ups - 4 sets
Reverse Crunch - 4 sets
Wide Pull-ups - 4 sets

Preacher Curls - 4 sets
Crunches - 4 sets (30 reps each)
Dumbbell Preacher Hammer Curls - 4 sets
Chin-ups - 4 sets
BarBell Curls - 4 sets
V-ups - 4 sets (25 reps each)

Friday OFF

SaturdayLegs, Abs

Laying Ham Curls - 4 sets
Single Leg Calf Raises (on a stair) - 4 sets of 40
BarBell Squat - 4 sets
High Knees (a bit of cardio) - 4 sets of 30 per leg (a super set to the BB Squat, well not really a super set just done after each set)
Leg Extensions - 4 sets
Weighted Lunges - 4 sets

Abs goal is 25 reps per set
Crunches - 4 sets
Ball Jack Knife-abs - 4 sets
Plank Knee 2 Elbow - 4 sets
Sit-ups - 4 sets
V-ups - 4 sets

Sunday OFF

[MickeyKnox]

I like it. Very similar to a Dorian Yates version I do. Did you post up your diet in the Nutrition section?

[Bouch]

I like it. Very similar to a Dorian Yates version I do. Did you post up your diet in the Nutrition section?

Thank you! As for the diet, not yet I will spend some time tomorrow to lay the whole thing out and I'll post a link in this thread.

[austinite]

Looks good man. I have a question... did you post these in the order that you do them?

[Amplayo]

Can you use this same routine to bulk as well?

[Bouch]

Yes this is the order that I complete the work out? Would you change something?

[Bouch]

You know what, I left one part out. The Abdominal workouts that are intertwined with the major muscle groups are done as a circuit. (main muscle group followed immediately with the abs before starting the next set)

[austinite]

I see. Makes sense. I like it. The only difference for me is when cutting I never go to failure. Otherwise it's a great layout/routine. Good work, bro.

[Bouch]

I see. Makes sense. I like it. The only difference for me is when cutting I never go to failure. Otherwise it's a great layout/routine. Good work, bro.

Thanks the re-enforcment of hearing the routine is good. It always helps to make sure you're doing things right.

[Bouch]

Here is a link to the start of my meal plans. Take a look, leave some advice.... thanks

http://forums.steroid.com/showthread...p#.UH2sS-0W9BI

[Bouch]

Can you use this same routine to bulk as well?

I would use this as a mass building routine as well, but with only 3 heavy set of each though