Ello,

Just wondering if some of you fine examples wouldn't mind having a quick look over my plan (based on the BFL idea) and suggest any amendments you think may help with my cutting.

At the moment I am 5ft10, 177lbs and eating around 1900/2000 cals a day (is that too low for cutting?)

Anyway my plan:

Monday Full Leg Workout (in sets of 12, 10, 8, 6 with increasing weight) with Abs:
Leg Extension
Leg Press
Dead Lift
Leg Curl
Calf Raise
Unweighted crunches * 200

I have a slighly weaker lower back (I think down to a slipped disc) so can't really focus of leg excercises which stress my back too much like squats.

Tuesday
LISS Cardio X 45 mins

Wednesday Upper Body (in sets of 12, 10, 8, 6 with increasing weight)
Chest: Bench Press and flyes
Back: Lat Pulldowns and bent over rows
Shoulders: Shoulder Press, upright row
Biceps: Hammer Curls, Barbell Curls
Triceps: Tricep Curl, Tricep extension

Thursday
LISS Cardio X 45 mins

Friday
Rest

Saturday
LISS Cardio X 45 mins

Sunday
Upper body Workout as above


I am wanting to concentrate more on my upper body as my legs are naturally muscled (and cardio will probably help drop any remaining fat there)

Sound ok?

You have DEFINITELY modified the BFL plan. Please explain your leg/ab routine for example. Is it this??

Leg Extension:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Leg Press:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Dead Lift:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Leg Curl:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Calf Raise:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Unweighted crunches * 200 total reps
Or is it only 1 set of 12 reps on Leg Press and Leg Curl? (That would be more like BFL, although the Calf Raise and Crunches are different.)

I'm confused.

Anyway...


I have a slighly weaker lower back (I think down to a slipped disc) so can't really focus of leg excercises which stress my back too much like squats.
I have the same problem and you can still squat if it is not really severe, you just need to be REALLY careful, focus on form and go ligher weight. Also, you can't squat but you can DEADLIFT???????

Stiff-legged-deads would be better for hamstrings than traditional deads...

Your ab routine is pretty bad.


Tuesday
LISS Cardio X 45 mins
Cool


Wednesday Upper Body (in sets of 12, 10, 8, 6 with increasing weight)
Chest: Bench Press and flyes
Back: Lat Pulldowns and bent over rows
Shoulders: Shoulder Press, upright row
Biceps: Hammer Curls, Barbell Curls
Triceps: Tricep Curl, Tricep extension
This part of your post made more sense as far as "like BFL." That is, if the "Bench Press" is "12 / 10 / 8 / 6" and the "Flyes" are "12." Is that how you're doing them?

Chest: take out flyes, replace with something like dumbbell incline press, decline press, weighted dips...

Back: OK but on one you're targeting more lat (pulldowns) and the other middle (rows). Yes, both will hit both, but here is part of my annoyance with BFL. :P Perhaps, maybe, try doing Lat Pulldowns and Pullups this week; next week bent-over rows and cable rows; swap again the week after. I dunno.

Biceps: decent, though I would swap those 2 exercises.

Triceps: what's "tricep curl?"



Thursday
LISS Cardio X 45 mins

Friday
Rest

Saturday
LISS Cardio X 45 mins

Sunday
Upper body Workout as above
OK...

I am wanting to concentrate more on my upper body as my legs are naturally muscled (and cardio will probably help drop any remaining fat there)

Sound ok?
No...leg workouts are as important as upper body. Overall weightlifting and cardio and diet, all three put together, that will help drop remaining fat. Anyway, my point is, try to balance your routine. If you have weak points (small biceps) you can accomodate for them, sure, but I wouldn't consider upper body more important than lower body, that's all.

Thanks for the constructive feedback 

Please explain your leg/ab routine for example. Is it this??

[I]Leg Extension:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Leg Press:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Dead Lift:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Leg Curl:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6

Calf Raise:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6



No sorry, what I wrote was unclear it is:

Leg extension 1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6 // 1 set of 12
Leg press 1 set of 12
_________________________________________

Dead Lift:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6// 1 set of 12
Leg Curl:
1 set of 12

_________________________________________

Calf Raise:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6 // 1 set of 12

Also, you can't squat but you can DEADLIFT???????

It does give me some discomfort but not as much as I get with Squats, perhaps I’ll just reduce weight as you suggest and work on form.

"tricep curl?"

Sorry not sure what the name of the machine is – its like a seated tricep pulldown.
I know my Ab work is poor, but I really do not enjoy crunches. Would using a weighted Ab machine be a decent replacement for some of this work?

Thanks for the constructive feedback 



No sorry, what I wrote was unclear it is:

Leg extension 1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6 // 1 set of 12
Leg press 1 set of 12
_________________________________________

Dead Lift:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6// 1 set of 12
Leg Curl:
1 set of 12

_________________________________________

Calf Raise:
1 set of 12 // 1 set of 10 // 1 set of 8 // 1 set of 6 // 1 set of 12


Gotcha. :)

Well, there are better exercises IMHO for this leg routine. If your back hurts with squats, even with good form, etc. then don't do them. What good is having a great body when you're laying in bed from a hurt back!?

Try doing stiff-legged deadlifts instead of regular deadlifts on leg day, unless that too hurts your lower back (I am going to assume it probably will, though, so please be careful). You could also try this for hammies:

Lying Leg Curl: 12/10/8/6
Lunges: 12

Calves - Re-do this as the other 2 bodyparts, for example:

Lying Calf Raise (on leg press machine): 12/10/8/6
Seated Calf Raise: 12

It does give me some discomfort but not as much as I get with Squats, perhaps I’ll just reduce weight as you suggest and work on form.
Again, be careful. Yes, squats are king but not if your back is really bad. A doctor and chiro may be in order. I've gotten A LOT of help with my lower back from my chiro. Traction and "pulling" the discs helps me a lot, though my problem is a little different than yours.

Also, with your lower back, please do NOT do standing calf raises on that machine. My doctor and chiro both told me it was probably a major cause for my lower back problems. I was doing 400+ pound standing calf raises for YEARS. It's an awkward angle too, so all that weight was pushing on my shoulders and pushing down on my spine. My chiro actually told me it was much worse for my back than squats or deadlifts ever could be.

Sorry not sure what the name of the machine is – its like a seated tricep pulldown.
I know my Ab work is poor, but I really do not enjoy crunches. Would using a weighted Ab machine be a decent replacement for some of this work?

TRICEP: sounds like a seated dip station? Can you explain how the exercise is performed?

ABS: well yeah you can try weighted machine but that too may annoy your back. What about a cable crunch? Get over to the tricep pushdown/lat pulldown station. Attach a rope to the cable (like you were going to do rope pushdowns for triceps). Kneel on your knees and hold the rope over/behind your head and do crunches with it. That might be a little more fun than regular crunches.

TRICEP: sounds like a seated dip station? Can you explain how the exercise is performed?

Yes! this is the one, tricep press??
http://www.mercantila.com/Images/800x600/Maxicam_Tricep_Press_Weight_Machine.jpg

Thanks very much for the advice, especially with alternatives that are easier for the back. I shall give these ago this week :) :tu:

Yes! this is the one, tricep press??
http://www.mercantila.com/Images/800x600/Maxicam_Tricep_Press_Weight_Machine.jpg
Gotcha, I've seen that machine before. I have never used it though so I don't know how good it is. Maybe someone else can chime in.

Here are some of my personal favorite tricep exercises in case you're curious. They should all fit into your program nicely:

-Close-Grip Bench Press
-Weighted Dips
-Skullcrushers
-Tricep Pushdown (Cable machine; I like it with the "V" shaped bar instead of the rope myself)

Thanks very much for the advice, especially with alternatives that are easier for the back. I shall give these ago this week :) :tu:
No problem, that's why we're here. :tucool: