Honestly I would include at least SOME major compound moves... machines are just not the same in that they don't stimulate nearly as much of the rest of the body as compound moves due to the stabilization. You can pick safer alternatives though for sure if you're worried about injuries... for squats, use a smith machine, dumbbells, or landmine; Deads I don't mind skipping, but at least have some db or bb rows (free standing) as lat pulldowns are a very wimpy exercise (and only vertical pull), especially since most people cheat them a ton and you otherwise have no other back work.So it's been 12 weeks since I finished my cut. Gained size (and weight) and felt like it's time for a mini cut. I'm gonna be doing RLF for 10 days.
Starting weight: 75.6kg
Macros:
250P/5C/27F
Supplements:
Yohimbine (not doing LISS this time, I've learned my lesson. Burnt me out last time I tried)
Multi x1
Potassium, Mg, Calcium as prescribed in the book
Training: 2x/week
Using all machines. I don't want to **** with free weights when I'm low on cal~ Idk how people squat/DL on RFL.
Leg Press, Chest Press, Lat Pulldown, Leg Curl, Lat Raise, Bi Curl, Tri Extension
How does my workout look? Do I need to add anything?
The biggest thing is not necessarily about having massive weights that will risk injury, but making sure that you get adequate stimulation to at least maintain muscle. In 10 days it wont matter too much but that also wont provide too great of results in fat loss either since its so short. You'll lose more water weight and glycogen than anything which helps in the short term but not much longer term.
If I were doing this, I would go with a mix of machines and free weights and maybe just alternate:
Workout A:
Leg Curl
Smith Squat
DB Bench
Lat Pulldown
BB Bi Burl
Rope tri pushdown
Workout B:
Leg Press
Chest Press
BB Row (you can also do a few straight leg or Romanian deads here for some "free" hamstring work just at the end of sets)
EZ Bar Skull Crusher (tri)
Bi Curl Machine/Cable
If you're tired or these are too long, skip the direct bi/tri work too since its really not all that necessary if you have some good compound pushing and pulling moves in there (presses and rows)