[nickj1019]

Hey guys, I am about 5'08 and 175 lbs. Right now I feel pretty good with my body, but I want to get as cut as humanly possible and I need your advice to see if I am on the right track.

First of all, the supplements I am taking are NO SHOTGUN as well as Whey Protein and BCAA Tablets. I take the NO SHOTGUN 20 minutes prior to a workout and have a protein shake and some BCAAs after a workout.

Here is a sample program that I am on:

**NOTE** When it says the number of reps, I do it in a rest/pause fashion, I don't do the amount of reps at once

MONDAY (Chest / Cardio)
Flat Bench DB Press supersetted with Flat Bench DB Flyes (Until I complete 40 reps)
Incline Bench DB Press supersetted with Incline DB Flyes (Until I complete 40 reps)
Dips (Until I complete 40 reps)
Diamond Pushups (40 reps)
Normal Width Pushups (40 Reps)
Wide Pushups (40 Reps)
Then I do 30 to 45 minutes of cardio

TUESDAY (BACK / ABS)
Bentover BB Rows supersetted with One Arm DB Rows (Until I complete 40 reps)
Straight Bar Pushdowns supersetted with Kneeling Chins (Until I complete 40 reps)
Deadlifts (40 Reps)
Close Grip Pullups (40 Reps)
Shoulder Width Grip Pullups (40 Reps)
Wide Grip Pullups (40 Reps)
Random Abdominal work

WEDNESDAY (Arms / Cardio)
Barbell Curls supersetted with Alt DB Curls (Until I complete 40 reps)
Alt DB Ham Curls supersetted with Cable Curls (Until I complete 40 reps)
Preacher Curls (40 Reps)
French Press supersetted with DB Kickbacks (Until I complete 40 reps)
Tricep Extensions supersetted with Diamond Pushups (Until I complete 40 reps)
Close Grip Bench Press (40 Reps)
30 to 45 minutes of cardio

THURSDAY (LEGS / ABS)
Leg Extensions (40 Reps)
Lying Leg Curls (40 Reps)
Squats (40 Reps)
Stiff Leg Deadift (40 Reps)
Leg Press (40 Reps)
Seated Calf Raise (10 sets of 20 reps)
Weightless Standing Calf Raises (4 sets of 20 reps)
Random Abdominal Work

FRIDAY (Delts / Cardio)
Front Military BB Press supersetted with Alt Front DB Raise (Until I complete 40 reps)
Rear Military BB Press supersetted with DB Side Lat Raise (Until I complete 40 reps)
Rear Delts (40 Reps)
BB Shrugs (40 Reps)
Upright Rows (40 Reps)
30-45 Minutes of Cardio

SATURDAY (Forearms / Cardio)
Can someone help with Forearm work?
30-45 Minutes of cardio


I welcome all suggestions. I just want to be crazy ripped. I appreciate your time

[ZiR RED]

You'll build big forearms by gripping heavy weights. You don't need a day to train forearms. Also, mesh your arm day into the rest of your workout.

Lastly, and most important, you want to get as ripped as humanly possible? Get to a track and sprint!

Br

[Demon Knight]

At 5'8'', 175lbs, what's you bf% like?

Are you taking any steroids (makes a hell of a difference to the volume you can take)?

When you say 40 reps in a rest/pause fashion, do you mean 1 set of 40 reps?

Losing bodyfat in theory is simple, expend a few more calories than you take in and your fat stores will slowly deplete. So eat a bit less, add a bit of cardio and keep the weight training solid (you will lose SOME strength but be careful not to lose too much).

Layne's article on pre-contest is pretty good. Check it out.

Like ZirRed said, you don't need a day to train forearms.

[nickj1019]

My BF % is around 7 to 10 percent.

Steroids is a big negative. All Natural.

As far as my rep scheme here is what I do:

For instance I do Flat DB press supersetted with Flat DB flyes.

With the DB Press I will do as many reps as possible, then go straight to the db flyes. I rest and start again, completing each until I have 40 total reps for each excercise.

[hungry4more]

Originally Posted by nickj1019

My BF % is around 7 to 10 percent.

Steroids is a big negative. All Natural.

As far as my rep scheme here is what I do:

For instance I do Flat DB press supersetted with Flat DB flyes.

With the DB Press I will do as many reps as possible, then go straight to the db flyes. I rest and start again, completing each until I have 40 total reps for each excercise.

It looks like you have a decent workout for cutting (though the volume may be a bit much), but to be quite honest, I don't see why you would want to be a cut 160 lbs +/- a bit. If you want to actually look impressive, bulk to 200 or more, THEN think about cutting. 160 is pretty small. Don't settle for mediocrity.

[nickj1019]

Good point about bulking to 200. Have any advice for that? Such as diet and workout?

[smre123]

ok there are no workouts that'll get you cut high reps will turn in to endurance rather than building muscle diet is the number 1 procurser of cutting you get your diet dialed in and you'll get cut you can spend your time doing all this but if your diet is not good you wont cut down

[ZiR RED]

Reducing rest intervals, focusing on compound and multi-compound lifts (Olympic), and doing circuits or mini-circuits will result in a high EPOC, much higher than from a traditional bodybuilding routine. Your metabolism will be elevated for a greater period of time, and assuming your caloric consumption is less, you will loose fat. Of course, you will also give up some strength, so one day per week, or one exercise per session should be dedicated to maintaining strength.

Br

[Freak]

160lbs isn't that small if you are 5' 8" cut. Hungry4more the 200lb "standard" is more appropriate for people who are around 6'.

[MadZV249]

yo man, as a guy who knows a little about cutting up and strength training I would say your in good hand with Zir Red, Just remember one thing.. good form!!

[hungry4more]

Originally Posted by nickj1019

Good point about bulking to 200. Have any advice for that? Such as diet and workout?

Actually Nick, it's simpler than you might think. Simply keep adding weight to the bar, slowly but surely, and eat a lot of quality food like whole milk, steak, ground turkey, chicken breasts, fruit, veggies, eggs, whole grain bread and pasta (not TOO much bread and pasta though), and use good post workout nutrition as well to help your progress (exactly how much food you need will be determined by your metabolism, there are no hard numbers...if you aren't gaining weight, bump up the food intake a couple hundred kcals). I'm 5'8", a tiny bit over 190 now, and slowly bulking. As you can see in my profile picture<<<, I'm not "huge" by any means. I strongly suggest you push towards bigger numbers on the scale and bar for now, in the long run you'll have a better physique, and be bigger and stronger, which is always a plus. Good luck,
-hungry

No offense Freak, I realize you're a mod and all, but if I was 30 lbs less than I am now at my height, I would be pretty darn small. That's what I weighed when I was 16....unimpressive.

A solid 160 at 5'8" in my book is good....for a girl.

[ZiR RED]

Originally Posted by hungry4more

A solid 160 at 5'8" in my book is good....for a girl.

Gag!

Granted, I like my women to look and feel like women, and I've fallen in love with the classic Greek and Roman physiques for both men and women.....but thats a little much!

Br