P.brow17
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Running a cut for 8 weeks - routine is a mix of leanggains/Lyle's generic routine/kino. here's the plan:
Weight training: Three day split
A - Upper 1 (Shoulder emphasis)
Seated DB Shoulder Press - 3 x 6-8 (RPT)
Lat Pulldowns - 3 x 6-8 (RPT)
Barbell Rows - 3 x 6-8 (RPT)
Weighted Dips - 3 x 10-12 (RPT)
Barbell Curls - 3 x 10-12 (RPT)
DB Lat raises - 5 x 12-15, 4-5, 4-5, 4-5, 4-5 (15 second rest between)
B - Lower
Bulg. Split squats - 3 x 6-8 (RPT)
Rom. Deadlifts - 3 x 6-8 (RPT)
Leg Press - 3 x 6-8 (RPT)
Calf Raises - 3 x 10-12 (RPT)
Seated Calf Raises - 3 x 10-12 (RPT)
C - Upper 2 (Chest Emphasis)
DB Incline Bench Press - 3 x 6-8 (RPT)
BB Flat Bench Press - 3 x 6-8 (RPT)
Goodmornings - 3 x 6-8 (RPT)
Hammer Curls - 3 x 10-12 (RPT)
Rope Pushdowns - 3 x 10-12 (RPT)
Reverse Flyes - 5 x 12-15, 4-5, 4-5, 4-5, 4-5 (15 second rest between)
Aerobic Training:
Moderate intensity steady state on off-days
On leg days and Sunday: 10 minutes of intervals (15 on / 45 off), 60 minutes of steady state
I've ran this in the past and had good luck at making strength gains and recomping while avoiding overtraining. Basically the sole focus is 5% increase in weight on the first set of every exercise each week
I throw abs in whenever
Weight training: Three day split
A - Upper 1 (Shoulder emphasis)
Seated DB Shoulder Press - 3 x 6-8 (RPT)
Lat Pulldowns - 3 x 6-8 (RPT)
Barbell Rows - 3 x 6-8 (RPT)
Weighted Dips - 3 x 10-12 (RPT)
Barbell Curls - 3 x 10-12 (RPT)
DB Lat raises - 5 x 12-15, 4-5, 4-5, 4-5, 4-5 (15 second rest between)
B - Lower
Bulg. Split squats - 3 x 6-8 (RPT)
Rom. Deadlifts - 3 x 6-8 (RPT)
Leg Press - 3 x 6-8 (RPT)
Calf Raises - 3 x 10-12 (RPT)
Seated Calf Raises - 3 x 10-12 (RPT)
C - Upper 2 (Chest Emphasis)
DB Incline Bench Press - 3 x 6-8 (RPT)
BB Flat Bench Press - 3 x 6-8 (RPT)
Goodmornings - 3 x 6-8 (RPT)
Hammer Curls - 3 x 10-12 (RPT)
Rope Pushdowns - 3 x 10-12 (RPT)
Reverse Flyes - 5 x 12-15, 4-5, 4-5, 4-5, 4-5 (15 second rest between)
Aerobic Training:
Moderate intensity steady state on off-days
On leg days and Sunday: 10 minutes of intervals (15 on / 45 off), 60 minutes of steady state
I've ran this in the past and had good luck at making strength gains and recomping while avoiding overtraining. Basically the sole focus is 5% increase in weight on the first set of every exercise each week
I throw abs in whenever