TorqueGTR04
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Trying to figure out a good workout plan for this summer when I try to cut up. Got the idea to do an antagonistic supersetting routine based on Arnold's old workouts. Just wondering everyone's thoughts on this workout and what adjustments could be possibly made to it.
My goal is to maintain muscle mass and burn bodyfat. I'm going to be cutting calories to around 2,500 a day, which is about 500-600 under maintenance.
I'm really excited to do this workout - my only concern is that maybe the volume is too high to do on a low carb diet (will be carb cycling, with 1 high carb day per week). Thoughts? Changes to make?
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Summer 2011 Workout
Superset Conditioning Routine
Goal: Muscle Tone & Definition
Monday – AM: Chest & Back, PM: Low Intensity Cardio
Tuesday – Quads & Hamstrings
Wednesday – Calves & Abs
Thursday – AM: Shoulders & Traps, PM: Low Intensity Cardio
Friday – Biceps & Triceps
Saturday – AM: High Intensity Cardio (Sprints), PM: Abs
Sunday – OFF
Monday - Chest & Back
Superset 1
■ Barbell Bench Press - 3 x 15
■ Wide Grip Pull Up - 3 x 15
Superset 2
■ Flat DB Flye - 3 x 15
■ Neutral Grip T-Bar Row - 3 x 15
Superset 3
■ Hammer Incline Press - 3 x 15
■ Hammer High Row/Pull Down - 3 x 15
Superset 4
■ Cable Crossover - 3 x 15
■ Wide Cable Row (Overhand Grip) - 3 x 15
Tuesday - Legs
Superset 1
■ Squat - 4 x 15
■ Walking Lunge - 4 x 16 (8 each leg)
Superset 2
■ Smith Front squat - 4 x 15
■ Romanian Dead Lift - 4 x 15
Superset 3
■ Leg Extension - 4 x 15
■ Leg Curl - 4 x 15
Wednesday - Auxiliary (Calves/Abs)
Superset 1
■ Single Leg DB Calf Raise - 4 x 15 each leg
■ Decline Bench Weighted Sit Up - 4 x 15
Superset 2
■ Seated Calf Raise - 4 x 15
■ Hammer Strength Ab Crunch Machine - 4 x 15
Superset 3
■ Hanging Leg Raise - 4 x 15
■ Weighted Oblique Crunch (on back extension bench) - 4 x 15 per side
Calf Pyramid Set on Leg Press
Thursday - Shoulders & Traps
Superset 1
■ DB Shoulder Press - 3 x 15
■ BB Upright Row - 3 x 15
Superset 2
■ DB Lateral Raise - 3 x 15
■ BB Shrug - 3 x 15
Superset 3
■ Standing BB Front Raise - 3 x 15
■ Behind Back Shrug - 3 x 15
Superset 4
■ DB Rear Delt Raise - 3 x 15
■ DB Shrug - 3 x 15
Friday - Biceps & Triceps
Superset 1
■ EZ Bar Curl - 3 x 15
■ Close Grip Bench - 3 x 15
Superset 2
■ DB Incline Curl - 3 x 15
■ Skull Crushers - 3 x 15
Superset 3
■ DB Hammer Curl - 3 x 15
■ Overhead DB Extension - 3 x 15
Superset 4
■ Spider/Concentration Curl - 3 x 15
■ Dips - 3 x failure
My goal is to maintain muscle mass and burn bodyfat. I'm going to be cutting calories to around 2,500 a day, which is about 500-600 under maintenance.
I'm really excited to do this workout - my only concern is that maybe the volume is too high to do on a low carb diet (will be carb cycling, with 1 high carb day per week). Thoughts? Changes to make?
------------------------------------------
Summer 2011 Workout
Superset Conditioning Routine
Goal: Muscle Tone & Definition
Monday – AM: Chest & Back, PM: Low Intensity Cardio
Tuesday – Quads & Hamstrings
Wednesday – Calves & Abs
Thursday – AM: Shoulders & Traps, PM: Low Intensity Cardio
Friday – Biceps & Triceps
Saturday – AM: High Intensity Cardio (Sprints), PM: Abs
Sunday – OFF
Monday - Chest & Back
Superset 1
■ Barbell Bench Press - 3 x 15
■ Wide Grip Pull Up - 3 x 15
Superset 2
■ Flat DB Flye - 3 x 15
■ Neutral Grip T-Bar Row - 3 x 15
Superset 3
■ Hammer Incline Press - 3 x 15
■ Hammer High Row/Pull Down - 3 x 15
Superset 4
■ Cable Crossover - 3 x 15
■ Wide Cable Row (Overhand Grip) - 3 x 15
Tuesday - Legs
Superset 1
■ Squat - 4 x 15
■ Walking Lunge - 4 x 16 (8 each leg)
Superset 2
■ Smith Front squat - 4 x 15
■ Romanian Dead Lift - 4 x 15
Superset 3
■ Leg Extension - 4 x 15
■ Leg Curl - 4 x 15
Wednesday - Auxiliary (Calves/Abs)
Superset 1
■ Single Leg DB Calf Raise - 4 x 15 each leg
■ Decline Bench Weighted Sit Up - 4 x 15
Superset 2
■ Seated Calf Raise - 4 x 15
■ Hammer Strength Ab Crunch Machine - 4 x 15
Superset 3
■ Hanging Leg Raise - 4 x 15
■ Weighted Oblique Crunch (on back extension bench) - 4 x 15 per side
Calf Pyramid Set on Leg Press
Thursday - Shoulders & Traps
Superset 1
■ DB Shoulder Press - 3 x 15
■ BB Upright Row - 3 x 15
Superset 2
■ DB Lateral Raise - 3 x 15
■ BB Shrug - 3 x 15
Superset 3
■ Standing BB Front Raise - 3 x 15
■ Behind Back Shrug - 3 x 15
Superset 4
■ DB Rear Delt Raise - 3 x 15
■ DB Shrug - 3 x 15
Friday - Biceps & Triceps
Superset 1
■ EZ Bar Curl - 3 x 15
■ Close Grip Bench - 3 x 15
Superset 2
■ DB Incline Curl - 3 x 15
■ Skull Crushers - 3 x 15
Superset 3
■ DB Hammer Curl - 3 x 15
■ Overhead DB Extension - 3 x 15
Superset 4
■ Spider/Concentration Curl - 3 x 15
■ Dips - 3 x failure