It's the season to cut... 1st weeks wokrouts now up!!! Tell me if I am on the right track!

[Boka]

Okay the cut begin next monday, Jan 10th. so my plan is as follows:

Day 1:
CHEST - Primary - 3-5 Exersices
BICEPS - Secondary - 2-3 Exersices
CALFS - Secondary - 1-2 Exersices
ABDOMINALS - Weights - 3-4 Exersices

DAY 2:
BACK (Lower) - Heavy - 1-2 Exersices
TRAPS/NECK - Secondary - 2-3 Exersices
REAR DELTS - Secondary - 1-2 Exercises
HAMSTRINGS - Primary - 3-4 Exercises

DAY 3:
BACK (Upper) - Primary - 3-4 Exercises
CHEST (Sarratus) - Light - 1-2 Exersices
TRICEPS - Secondary - 2-3 Exercises
ABDOMINALS - Weights - 3-4 Exersices

DAY 4:
QUADS - Primary - 2-3 Exercises
DELTS - Secondary - 3-4 Exercises
GLUTES - Secondary - 1-2 Exercises
FOREARMS - Secondary - 2-3 Exercises

HOME WORKOUTS:
ABS - 4-5 days a week
BICEPS, TRICEPS, SHOULDERS - 2 days a week

CARDIO:
HOME: 2-3 days a week
-Bike (Light)
-Jumping Jacks
-Stairs

GYM: 1-2 days a week
-Bike (Heavy Interval training)
-Running the Track
-Punching Bag
-Jumping Rope

If anyone has any ideas or things that they think would be helpful, please do adivise. /forum/images/graemlins/smile.gif

[John Black]

Best of luck on your cut, bro!

[Guess_11]

Wish you luck /forum/images/graemlins/laugh.gif!

[Boka]

Thnx guys.

Anyone got any suggestions or ideas?

[ByronSRU23]

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Thnx guys.

Anyone got any suggestions or ideas?

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I take it you like low volume???

[Satch]

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Thnx guys.

Anyone got any suggestions or ideas?

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I take it you like low volume???

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It's about time fat man. haha. I'm just playin. I think you should do a normal bodybuilding type split but incorporate heavy heavy lifting at the beginning of each workout and then move on to more hypertrophy higher volume lifting for the rest of the workout to ramp up your metabolism. That's what I do and it works pretty well. I keep hitting new PR's along the way too. I just recently got my 325 squat up. hehe.

LCN POWA!

[NeoIncubusX]

What does high and low volume mean?

[rev]

The amount of work applied to a bodypart, i.e. 25 sets for biceps would be high volume, 3 would be low volume /forum/images/graemlins/wink.gif Typically lower volume workouts are done with more weight (and intensity!).

Best wishes on your cut Boka, you're going to be HUGE once it's complete!

[Boka]

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I take it you like low volume???

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I LOVE low volume but this cut will not involve a lot of low volume exersices, most will have 4-5 sets with 8-12 reps as well as super sets, drop sets, and all other kinds of shock methods.

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It's about time fat man. haha. I'm just playin. I think you should do a normal bodybuilding type split but incorporate heavy heavy lifting at the beginning of each workout and then move on to more hypertrophy higher volume lifting for the rest of the workout to ramp up your metabolism. That's what I do and it works pretty well. I keep hitting new PR's along the way too. I just recently got my 325 squat up. hehe.

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That one hurt! /forum/images/graemlins/frown.gif HEY!!! I am not fat, I am just big boned! /forum/images/graemlins/grin.gif I am planning on tht and as soon as I come up with the 1st weeks workout I'll post it here so that ppl can tell me what might need changing.

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What does high and low volume mean?

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What Rev said. /forum/images/graemlins/grin.gif

[Boka]

Okay here is the plan for week one of cut for the gym workouts.

DAY 1:
CHEST:
FLAT DB PRESS - 4 sets, 10, 8, 6, 4 plus static and partial rep principal on 1st and 4th set.
LYING CABLE CURLS - 3 sets, 12, 10, 8 plus stretch on the bottom of the each last set.
DECLINE BENCH PRESS - 3 sets, 6, 8, 10 plus bonus power set of 2 reps.
MACHINE FLY’s ss MACHINE PRESS - 3 sets, 12, 12, 10 ss 3 sets, 8, 8, 6.

BICEPS:
INCLINE DB CURLS - 3 sets, 15 reps slow controlled motion, light weight.
STANDING EAZY BAR CURLS - 3 sets, 5 step drop per set, failure in reps.
LYING ANIMAL CURLS - 4 sets, 15, 12, 10, 8 reps.
MACHINE PREACHER CURLS - 3 sets, 21 rep method.

CALVES:
STANDING CALVE RAISES - 11 sets; 3 sets of 20 warm up, 8 sets of 8-10 with 30 sec static hold at end of each set and 30 sec of partials every other set.
STANDING REVERSE CALVE RAISES - 3 sets, 20 reps of slow controlled motion.

ABDOMINALS:
DB FLOOR CRUNCHES - 3 sets, 12-20 reps.
DB SIDE BENDS - 2 sets per side, 12-20 reps.
DB VERTICAL BOARD LEG RAISES - 3 sets, 7 reps per side – 21 reps total.

DAY 2:
LOWER BACK
DEADLIFT - 6 sets; 1 set of 5 at 50%, 1 set of 4 at 60%, 2 sets of 3 at 70%, 2 sets of 2 at 80%.

TRAPS/NECK:
SEATED DB SHRUGS ss STATIC DB SHRUG - 3 sets, 12-20 reps, for static lower weight 25-30% and 30sec hold.
HACH SHRUGS - 3 sets, 8-10 reps.
SMITH BTB SHRUGS - 4 sets, 8, 6, 4, 4 reps.
NECK CURLS - 3 sets, 20-30 reps.

REAR DELTS:
SEATED 1ARM CROSS CABLE LATERALS - 4 sets, 12, 10, 8, 6 reps.
BENT-OVER DB LATERALS - 3 sets, 10-12 reps.

HAMSTRINGS:
HAMSTRING RAISES - 4 sets, 8-12 reps.
STIFF LEG GOOD MORNINGS - 3 sets, 8-12 reps.
STANDING ONE LEG CURLS - 3 sets per leg, 8-10 reps.

DAY 3:
UPPER BACK:
BB ROWS - 4 sets, 8-9 then strip and 4-5 reps.
INCLINE BENCH ISOLATION ROWS - 3 sets, 10 then strip and 6 reps.
WIDE GRIP PULLDOWN - 3 sets, 10, 8, 6 reps with a 25% drop for a 30sec static hold.
CLOSE GRIP PULLDOWN - 6 sets, 8-12 reps, pyramid up in weight as you go.

CHEST (SARRITUS):
MACHINE FLY’S - 2 sets, 10-12
DB LYING PULLOVERS - 4 sets, 8-12 reps.

TRICEPS:
FRENCH PRESS - 3 sets, 10, 8, 6 reps.
TRICEP PRESS - 3 sets, 6, 6, 4 reps.
OVER HEAD DB EXTENTIONS: - 3 sets, 10-12 reps.
INCLINE BENCH ROPE EXTENTIONS - 3 sets, 10 reps plus drop.

ABDOMINALS:
CABLE CRUNCHES - 3 sets, 12-20 reps.
CABLE SIDE BENDS - 2 sets per side, 12-20 reps.
CABLE REVERSE CRUNCHES - 3 sets, 12-20 reps.

DAY 4:
QUADS:
SHOULDER WIDE SQUATS - 3 warm up sets, 20, 10, 5 reps and 3 working sets, 6, 6, 8 reps.
LEG EXTENTIONS - 1 warm up set of 10 reps, 3 sets, 8-10 reps then drop 8-10 reps and drop again 6-8 reps.
SISSY SQUATS - 3 sets, 6-8 reps.

DELTS:
SEATED MILITARY PRESS - 3 sets, 8, 6, 4 reps.
DB UPRIGHT ROWS - 3 sets, 12, 10, 8 reps.
LOW CABLE FRONT ROPE RAISES - 4 sets, 10 reps.
ARNOLD PRESS - 3 sets, 4, 6, 8 reps.
FRONT BB RAISES - 2 sets, 15, 13 reps.

GLUTES:
CABLE HIP EXTENTIONS - 2 sets per legs, 10-15 reps.
DB LUNGES - 2 sets per leg, 6-8 reps.
MACHINE ABDUCTIONS - 3 sets, 8-10 reps.

FOREARMS:
REVERSE GRIP MACHINE PREACHER CURLS - 4 sets, 10-12 reps with static hold on last rep.
BB WRIST CURLS ss BTB WRIST CURLS ss STATIC HANGERS - 3 sets, 8-10 reps, 8-10 reps, 30 sec hold.