Hey everyone

I've been making good progress on a cut for the last 3 months, alternately lifting free weights at home, and then, on day 2, going to the gym for some 70-80% of MHR cardio.

I'm a beginner so eating 2000 calories a day, and doing weights and cardio was still allowing me to build a little muscle as well lose fat.

Now, I think all that cardio is starting to hurt my progress and I want to drop a day's cardio, and install another weights day.

Problem is my...vocabulary of lifts is pretty poor and I wanted your advice about what I could possibly add.

Here's my plan:

Day 1 - chest and arms

Weighted pressups- raised legs 4x8
Weighted pressups- flat 4x10
Barbell curl - 4x8
Concentration curl - 4x8

Day 2 - Shoulders and legs
Dumbell lunges - 4x8
Squats - 4x8
Military press - 4x8
Dumbell shoulder press - 4x8

Day 3 - Back
Deadlifts - 4x10
Bent rows - 4x8
BB Shrugs - 4x8

Day 4 - Abs and ?
Weighted situps - 4x8
DB Side bends - 4x8
?? some decent compound lift ??
?? some decent compound lift ??

Any help, no matter how small is very much appreciated.

Here's my plan:

Day 1 - chest and arms

Weighted situps - raised legs 4x8
Weighted situps - flat 4x10
Barbell curl - 4x8
Concentration curl - 4x8

Day 2 - Shoulders and legs
Dumbell lunges - 4x8
Squats - 4x8
Military press - 4x8
Dumbell shoulder press - 4x8

Day 3 - Back
Deadlifts - 4x10
Bent rows - 4x8
BB Shrugs - 4x8

Day 4 - Abs and ?
Weighted situps - 4x8
DB Side bends - 4x8
?? some decent compound lift ??
?? some decent compound lift ??

Any help, no matter how small is very much appreciated.
Day 1 - where are the chest and tricep exercises?
Day 2 - no hamstring work and 2 overhead presses?
Day 3 - pullups/chins should be added here
Day 4 - ...

I think it's probably best for you to leave trying to program a routine and go for one out of the box. Something like Starting Strength, Stronglifts 5x5, Westside for Skinny Bastards I, II, or III should be good.

Hope this helps.

Apologies...

I meant weighted Pressups....I'll edit my original post...thanks Foley....

I'll see what hamstring exercises I can do too, thanks for the tip....I've just got a barbell and some dumbells, nowhere to do pullups etc..

I shall go now, and view those programs :read:...thanks for your advice.

Hmmm seems like those programs all use equipment I don't have....

For day two would you recommend limiting the number of presses....in favour of what? I used to do more isolation work on the shoulders but wanted to gear my training more toward compound movements

I did read on these forums that one's cutting weight routine should contain around 10-12 sets for the main part of it...I do overshoot that and seem to end up doing 16 sets.....

How would you rate the following:

Day 1: As is

Day 2: Good Mornings
DB Lunges
Shoulder press
Upright row

Day 3: As is - nowhere to perform pullups/chins

Day 4: Squats
Weighted situps
Dumbell sidebends

Any assistance is gratefully recieved...:tu:

Have you looked into purchasing a pullup bar?

They're fairly inexpensive.

Hey everyone

I've been making good progress on a cut for the last 3 months, alternately lifting free weights at home, and then, on day 2, going to the gym for some 70-80% of MHR cardio...

Wait a sec...is there better access to weight training equipment in this gym you go to for cardio?

How much more fat do you have to cut? You sound relatively lean for your height.

Make sure you're at least balancing where your strength and muscular development is in relation to the benefits of continued focus on fat loss.

Cheers Goonie, I think you're hitting the nail on the head...

I'm 12 stone 1 at the moment (I started at 14 stone 10 pounds), no definition in my abs yet, still too much fat around the belly, sadly...

Lean..pfft, I wish :)

This is where I was yesterday...
29949

I'd be happy to increase my calories if I felt that my lifting was ready to make the most of them; I struggle knowing just what good compounds I can add that aren't covered by deads, squats, lunges etc. I feel that my routine just needs a few tweaks to make it an effective strength builder, ready to start on the extra food :drool:

Sadly my gym's pretty pants and only has resistance machines...I would do anything to reach my goals so if resistance machines would give me an edge, I'll use them...

Perhaps I'm worrying unnecessarily...If I increase my calories and start filling my lifting days with compounds and isolation lifts and lifting for hypertrophy, maybe I wouldn't have to worry about finding extra compounds....

It'd be great to get any feedback offered, thanks.

http://www.exrx.net/

Have a look at that site. Fantastic resource for searching new excersises and techniques.

Do you not have access to a bench or smith? BB or DB press would be great addition to your chest and arms day. Aswell as flies, like lying DB flies or the peck deck.

Mine is as follows: Chest & Tris

-Lat pull down just to warm up (low weight)
-Flat Bench Press
-Peck Deck
-Bench Dips
-Overhead Tri extension
-Tri Push down
-Pushups to failure as I can only get 10-20

All in 1 hour.

Hamstring work out would be leg curls. Good addition. Workout needs to be balanced. no matter what.

Do you really need another compound execise to go with abs. Why not add russian twists, hanging oblique swings, cruches, half crunches, decline crunches and so on. A couple of those and you wont laugh for a week.Smack 20 mins on the treddy for good meassure. That would be quite a workout.