vincehaveph8
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Ok so i'm coming off a bulk and i now want to lean up and cut. I've found this wrokout on the web and changed it up a bit. i would like your imput (telling me if its good if not what i should change)Note: I can only workout three days a week cause of school.
Monday: Chest/Shoulders/Triceps
Chest
? Incline Bench Presses: 3 Sets X 12 Reps
? Dumbbell Presses: 3 Sets X 12 Reps
? Incline Flyes: 3 Sets X 12 Reps
? Cable Crossovers: 3 Sets X 15 Reps
Delts
? Machine Rear Laterals: 3 Sets X 12 Reps
? Side Laterals: 3 Sets X 12 Reps
? Machine Laterals: 3 Sets X 12 Reps
? Seated Presses: 3 Sets X 15 Reps
Triceps
? Overhead Tricep Extensions: 3 Sets X 12-15 Reps
? Lying Tricep Extensions: 3 Sets X 12-15 Reps
Abs
? Ab weighed Crunches: 4 Sets X 20-25 Reps
superset into leg raises 4 Sets 12 Reps
Tuesday: Legs/Calves
Legs
? Squats: 4 Sets X 12-15 Reps
? Lying Leg Curls: 4 Sets X 15 Reps
? Sissy Squats: 4 Sets X 15 Reps
? Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
? Standing Calf Machine: 4 Sets X 15 Reps
? Seated Calf Raises: 4 Sets X 15 Reps
? Ab weighed Crunches: 4 Sets X 20-25 Reps
superset into leg raises 4 Sets 12 Reps
Wednesday: OFF
Thursday: Back/Biceps
Back
? Barbell Rows: 3 Sets X 12 Reps
? Dumbbell Rows: 3 Sets X 12 Reps
? Seated Cable Rows: 3 Sets X 12 Reps
? Chins: 3 Sets To Failure
? Deadlifts: 2 Sets X 10-12 Reps
? Shrugs: 4 Sets X 15 Reps
Biceps
? Preacher Curls: 3 Sets X 12 Reps
? Seated Dumbbell Curls: 3 Sets X 12 Reps
? Ab weighed Crunches: 4 Sets X 20-25 Reps
superset into leg raises 4 Sets 12 Reps
Every workout includes 20 minutes of cardio. Thanks for your input!
Monday: Chest/Shoulders/Triceps
Chest
? Incline Bench Presses: 3 Sets X 12 Reps
? Dumbbell Presses: 3 Sets X 12 Reps
? Incline Flyes: 3 Sets X 12 Reps
? Cable Crossovers: 3 Sets X 15 Reps
Delts
? Machine Rear Laterals: 3 Sets X 12 Reps
? Side Laterals: 3 Sets X 12 Reps
? Machine Laterals: 3 Sets X 12 Reps
? Seated Presses: 3 Sets X 15 Reps
Triceps
? Overhead Tricep Extensions: 3 Sets X 12-15 Reps
? Lying Tricep Extensions: 3 Sets X 12-15 Reps
Abs
? Ab weighed Crunches: 4 Sets X 20-25 Reps
superset into leg raises 4 Sets 12 Reps
Tuesday: Legs/Calves
Legs
? Squats: 4 Sets X 12-15 Reps
? Lying Leg Curls: 4 Sets X 15 Reps
? Sissy Squats: 4 Sets X 15 Reps
? Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
? Standing Calf Machine: 4 Sets X 15 Reps
? Seated Calf Raises: 4 Sets X 15 Reps
? Ab weighed Crunches: 4 Sets X 20-25 Reps
superset into leg raises 4 Sets 12 Reps
Wednesday: OFF
Thursday: Back/Biceps
Back
? Barbell Rows: 3 Sets X 12 Reps
? Dumbbell Rows: 3 Sets X 12 Reps
? Seated Cable Rows: 3 Sets X 12 Reps
? Chins: 3 Sets To Failure
? Deadlifts: 2 Sets X 10-12 Reps
? Shrugs: 4 Sets X 15 Reps
Biceps
? Preacher Curls: 3 Sets X 12 Reps
? Seated Dumbbell Curls: 3 Sets X 12 Reps
? Ab weighed Crunches: 4 Sets X 20-25 Reps
superset into leg raises 4 Sets 12 Reps
Every workout includes 20 minutes of cardio. Thanks for your input!