Workout routine advice!!!!!!

[biggjd69]

Wanted some opinions on this. I am currently on a cutting phase or actually shedding some bodyfat to begin a cycle. Whats a good workout routine when shedding. I am interested in doing Mon-Chest/arms Tues-Legs/calves Wed-Back/ shoulders. 10-12 reps...... 4 to 5 movements per bodypart at 4 sets. 3 days on 1 day off, or M-F, a bodypart a day 4 sets at 10-12 reps. Sat and sun off. I do cardio 5 days a week. Any suggestions or ideas would greatly be appreciated. Below are my stats and my current routine. Thanks

Age 43
6'0
220
bodyfat 22%

Monday Legs & AM Cardio or post workout
Leg extensions traditional 4 sets 30 reps/ 2 sets 30 reps single leg
Squats or leg press 4 sets 20 reps
Hack squats feet touching 4 sets 20 reps no weight
Straight leg deads 3 sets 12 reps
Lying or standing 4 sets 20 reps

Tuesday 45min cardio session prior to meal 1

Wednesday Chest, shoulders, Triceps & AM Cardio
Dumbbell chest flies 4 sets 10 to 15 reps
Dumbbell press 3 sets of 12 **one warm up before working sets of three**
Incline hammer strength press or dumbbell press 3 sets 15
Dumbbell shoulder laterals 5 sets 20 reps
Shoulder front raises 3 sets 20 reps
Shoulder rear flies dumbbell or reverse pec deck 3 sets 25 reps
3 triceps exercises of your choice 3 sets of 10 to 15 reps

Thursday 45min cardio sessions **Cardio post workout or on empty stomach in AM

Friday back biceps am cardio
5 sets lat pull downs 15 reps
4 sets seated close grip rows 15 reps
4 sets seated close wide grip (long bar) rows 10 reps
4 bicep exercises of your choice 3 sets 10-15 reps
Post training cardio 45mins


BTW- for those who will ask my diet is on point. 3J has me on a diet plan so I got that part down already.

[cj111]

Try it and see if you like it, everyones routines are different. I run a 4 on 1 off, shoulders, back/bis, chest, quads/calves , off. Been liking it thus far.
I personally wouldn't do shoulders/back on the same day, I think back should be a day of its own cause its such a big muscle group. But try it, and see how you like it. Also, shoot for a few lower rep sets, 6-8, and also 10-12.
Good luck!

[m_donnelly]

I'd find a way to separate shoulders from your chest workout. IMO, shoulders should be treated as a priority, right along with chest and back. Having big, thick shoulders adds a lot to one's physique. I always include some kind of shoulder press in my routine as well; lateral raises alone don't get the job done.

If anything, train shoulders with back. Do your back exercises first and then jump into shoulders. You'll warm-up the joint with exhausting it so you'll get a good workout from it.

Also, when I do a three day split, I do chest/back, legs/calves and shoulders/arms. This split gives me the best isolation and balance. I split the volume between two workouts, one AM, ONE PM. If you're strapped for time, you can super-set back with chest and bis with tris.

[biggjd69]

Do you recommend a three on off split with myself being 43 years old. Recovery time

[m_donnelly]

Here's my split:

Monday:Chest/Back plus 20 minutes of cardio
Tuesday:35-45 minutes of fasting AM cardio
Wednesday: Quads/Hams/Calves plus 20 minutes of cardio.
Thursday: 35-45 minutes of fasting AM cardio
Friday: Shoulders/Bis/Tris plus 20 minutes of cardio.
Saturday, Sunday:Off

Volume: 12 sets for chest, 12 sets for back. 12 sets for quads, 6-8 for hamstrings. 12 sets for shoulders, 6-8 sets bis, 6-8 for tris and 6 for calves.

[cj111]

I was never a fan of training back/chest together, it seemed like way to much and when you finally move into the other muscle group I'd be way to spent to actually get a good workout in.
Try it and see if it works for ya

[m_donnelly]

It works well for me if I train back first. It warms up the shoulders and I get a nice pump in my lats which really helps with my chest pressing movements. But, you're right, it does take it out of me. But, I finish up chest with flies so I don't feel like I lose much; I still have enough gas on the tank to bust out cable cross overs.