[GaTo]

This routine is based on MAX-OT principles but i raised the rep count slightly. Do you think this is over training? I've spread it out so that i am not doing cardio back to back or lifting back to back please feel free to comment about any problems you notice. My goal is basically to shed fat while retaining as much muscle as possible i will be doing this routine while on a clen cycle.

Day 1 - Back & Traps

Back:
1.Lat Pull-downs….3 sets 6-8 reps (After warm-up)
2.Seated Cable Rows….2 sets 6-8 reps
3.Hyper Extensions….2 sets 8-10 reps

Traps:
1.Barbell Shrugs….2 sets 6-8 reps (After weight acclimation)
2.Dumbbell Shrugs….2 sets 6-8 reps

Day 2 – Cardio Two 20 min. sessions AM/PM

Day 3 - Shoulders and Triceps

Shoulders:
1.Dumbbell Press….3 sets 6-8 reps (After warm-up)
2.Side Lateral Raises….2 sets 6-8 reps
3.Rear Lateral Raises….2 sets 6-8 reps

Triceps:
1.Cable Push-downs….2 sets 6-8 reps
2.Incline Tricep Extensions….3 sets 6-8 reps

Day 4 – Cardio Two 20 min. sessions AM/PM

Day 5 - Wednesday – Legs & Calves

Calves:
1.Calf Raises off Leg Press….3 sets 8-10 reps (After warm-up)
2.Horizontal Calf Raises....2 sets 8-10 reps

Legs:
1.Squats….3 sets 6-8 reps (After warm-up)
2.Stiff Leg Dead Lifts….3 sets 6-8 reps

Day 6 – Cardio Two 20 min. sessions AM/PM

Day 7 - Thursday - Chest

Chest:
1.Flat DB Bench Press….3 sets 6-8 reps (After warm-up)
2.Incline Dumbbell Press….2 sets 6-8 reps
3.Decline Dumbbell Press….1 set 6-8 reps
4.Weighted dips….1 set 8-10 reps

Day 8 – Cardio Two 20 min. sessions AM/PM

Day 9 - Friday - Biceps, Forearms & Abs

Abs:
1.Cable Crunches….3 sets 8-12 reps
2.Weighted Leg Raises….2 sets 8-12 reps

Biceps:
1.Barbell Curls….3 sets 6-8 reps (After warm-up)
2.Hammer Curls….2 sets 6-8 reps

Forearms:
1.Wrist Curls….2 sets 8-10 reps


Two days to Recuperate then begin cycle again

[GaTo]

bump????

[StayBig]

Looks good to me bro. I would put chin-ups in place of lat pulldowns, but that's purely your choice and by reference. Everything else looks pretty good. Nice profile pic by the way. Is that your girl and bike? Or just your dream girl and bike? Regardless, she's hot as hell.

[Ironslave]

WAY WAY too infrequent, you should split it up to try and train more parts together. Hitting body parts every 12 days is nothing, especially small ones like forearms and calves. Id reccomend revamping it so you hit each part 3-5 days later, depending on volume.

[GaTo]

Originally Posted by StayBig

Looks good to me bro. I would put chin-ups in place of lat pulldowns, but that's purely your choice and by reference. Everything else looks pretty good. Nice profile pic by the way. Is that your girl and bike? Or just your dream girl and bike? Regardless, she's hot as hell.

thanks Stay i tried chin-ups but my back muscles are just not strong enough to do them with good form yet. I want to upgrade to chin-ups evenually. Regarding the girl and bike... she's a co-worker of mine and the bike I currently own a 2002 Honda Shadow ACE.. it's my baby.. lol

Originally Posted by hdogg345

WAY WAY too infrequent, you should split it up to try and train more parts together. Hitting body parts every 12 days is nothing, especially small ones like forearms and calves. Id reccomend revamping it so you hit each part 3-5 days later, depending on volume.

Hdogg thanks for the feedback, would you be able to help me re-vamp the workout? My goal for this cycle is to cut so i want to make sure to include plenty of cardio. I hear from other people that cardio and lifting on the same day hurts you in the long run but am not too sure based on the sources. If not then i could probably change the cycle to look like this

Day 1 - Back & Traps Am / Cardio PM

Back:
1.Lat Pull-downs….3 sets 6-8 reps (After warm-up)
2.Seated Cable Rows….2 sets 6-8 reps
3.Hyper Extensions….2 sets 8-10 reps

Traps:
1.Barbell Shrugs….2 sets 6-8 reps (After weight acclimation)
2.Dumbbell Shrugs….2 sets 6-8 reps

Day 2 - Shoulders and Triceps Am / Cardio PM

Shoulders:
1.Dumbbell Press….3 sets 6-8 reps (After warm-up)
2.Side Lateral Raises….2 sets 6-8 reps
3.Rear Lateral Raises….2 sets 6-8 reps

Triceps:
1.Cable Push-downs….2 sets 6-8 reps
2.Incline Tricep Extensions….3 sets 6-8 reps

Day 3 - Wednesday – Legs & Calves Am / Cardio PM

Calves:
1.Calf Raises off Leg Press….3 sets 8-10 reps (After warm-up)
2.Horizontal Calf Raises....2 sets 8-10 reps

Legs:
1.Squats….3 sets 6-8 reps (After warm-up)
2.Stiff Leg Dead Lifts….3 sets 6-8 reps

Day 4 - Thursday - Chest Am / Cardio PM

Chest:
1.Flat DB Bench Press….3 sets 6-8 reps (After warm-up)
2.Incline Dumbbell Press….2 sets 6-8 reps
3.Decline Dumbbell Press….1 set 6-8 reps
4.Weighted dips….1 set 8-10 reps

Day 5 - Friday - Biceps, Forearms & Abs Am / Cardio PM

Abs:
1.Cable Crunches….3 sets 8-12 reps
2.Weighted Leg Raises….2 sets 8-12 reps

Biceps:
1.Barbell Curls….3 sets 6-8 reps (After warm-up)
2.Hammer Curls….2 sets 6-8 reps

Forearms:
1.Wrist Curls….2 sets 8-10 reps


Two days to Recuperate then begin cycle again

What do you think?

[eli80cal]

q80 just posted a link on cardio in the training forum......its ok to do in the same day, just do it a few (3+)hours apart. Your schedule looks better.....every seven days is a lot better than every 12, but every 3-5 is even better, especially if you are cutting. Hdogg is really busy this week, so it may be a bit before he gets back to you. As far as overtraining, it varies by person, but I highly doubt it. Good luck!!!!!!

[GaTo]

i'm just trying to figure out how to tweak this routine to get it down to 5 days?

[Ironslave]

Try
Day 1 AM Chest, shoulders, tris PM rest
Day 2 AM legs PM cardio
Day 3 AM Cardio abs
Day 4 AM Back, Bi, forearms
Day 5: cardio
Day 6 repeat

Or
Day 1: chest, shoulders, tris, vertical pulling, horizontal pulling
dAY 2: cardio
Day 3: biceps, forearms, calves, quads, hamstrings
day 4: cardio
Day 5 repeat

[thedon]

i would move the triceps with the rest of the arms and leave the shoulders for a full workout

[GaTo]

what if i made my chest/bi/forarms workout into just one workout? I would shave a day off.

I'm one of those people who can't train triceps/chest biceps/back on the same day i haven't seen good results with it and by the time i get to the arms their just dangling paperweights...