I was *gasp* parusing bb.com earlier today, and there was an article on the front page on fat loss. Having made a solid dedication to get lean, Im reading everything I can. The guy who wrote the artice(Hugo Rivera) suggested this routine:
Personally, every 4th week I'd probably make it a 4-day split and train heavy...I don't know how much I'd like going 10+ on reps all the time, or only have one day of rest. I DO have a relatively low-stress job and I sit down all day...so I think I could handle the volume. I would change around some of the exercises to those that I like better. (Arnold's instead of Military, etc)
Since I started cutting a couple months ago (its been slow!), Ive gone from 240lbs @ ~17% down to 230lbs @ 14.4%. And in most exercises Im stronger than I was.
My goal is to get below 9% by the end of the summer...
So what do you super-lean guys among us think of this routine? Can you offer any insight suggestions? Ive got my diet locked down, and Im looking for a routine that will stimulate maximum fat loss while preserving LBM, which I am not willing to part with under any circumstances!!
Thanks!
BV
Now, to me a 6-day per week workout filled with compound and supersets looks like a one way ticket to overtraining. But then I got to thinking - Ive *never* trained like that. Perhaps it would cause a nice shock to my system and really kick start some fat loss/possible muscle gain.Day 1 - Shoulders & Arms (Monday/Thursday)
Modified Compound Superset:
Wide Grip Upright Rows 3 sets x 10-12 reps (60 second rest)
Military Press 3 sets x 10-12 reps (60 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 3 sets x 10-12 reps (60 second rest)
Modified Compound Superset:
E-Z Curls 4 sets x 10-12 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10-12 reps (90 second rest)
Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10-12 reps (90 second rest)
Triceps Dips 4 sets x 10-12 reps (90 second rest)
Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Click Here For A Printable Log Of Day 1 - Shoulders & Arms (Monday/Thursday)
Day 2 - Legs (Tuesday/Friday)
Modified Compound Superset:
Squats 4 sets x 10-12 reps (90 second rest)
Lying Leg Curls 4 sets x 10-12 reps (90 second rest)
Modified Compound Superset:
Wide Stance Squats 4 sets x 10-12 reps (90 second rest)
Standing Leg Curls 4 sets x 10-12 reps (90 second rest)
Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)
Superset:
Calf Press 4 sets x 15-20 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
Click Here For A Printable Log Of Day 2 - Legs (Tuesday/Friday)
Day 3 - Chest & Back (Wednesday/Saturday)
Modified Compound Superset:
Incline Barbell Bench Press4 sets x 10-12 reps (90 second rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (90 second rest)
Modified Compound Superset:
Chest Dips 4 sets x 10-12 reps (90 second rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (90 second rest)
Superset:
Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)
Superset:
Hanging Leg Raises 4 sets x 20-25 reps (No Rest)
Crunches (performed on Swiss Ball) 4 sets x 20-25 reps (30 second rest)
Personally, every 4th week I'd probably make it a 4-day split and train heavy...I don't know how much I'd like going 10+ on reps all the time, or only have one day of rest. I DO have a relatively low-stress job and I sit down all day...so I think I could handle the volume. I would change around some of the exercises to those that I like better. (Arnold's instead of Military, etc)
Since I started cutting a couple months ago (its been slow!), Ive gone from 240lbs @ ~17% down to 230lbs @ 14.4%. And in most exercises Im stronger than I was.
My goal is to get below 9% by the end of the summer...
So what do you super-lean guys among us think of this routine? Can you offer any insight suggestions? Ive got my diet locked down, and Im looking for a routine that will stimulate maximum fat loss while preserving LBM, which I am not willing to part with under any circumstances!!
Thanks!
BV