Hi guys,
Just wonderinf if anyone has an idea of an upper/lower routine plan i can take a look at and implement in the gym. Been going gym just over a year.(around 8 months taking it serious)
im around about 2 months into the cut, started at 191 and currently around the 183lb mark.
Any info would greatly be appreciated.
Thankyou very much.
Dan
Aj what exercises would you recommend during a cut for chest, focusing on bench or more upper pec?
So here is the setup im thinking if running! feel free to add in anything you think i have missed or with help performance with the split, appreciate the advice as always! thankyou
Upper A
Flat Bench 8-10 8-10 12-15
DB Shoulder Press 8-10 8-10 12-15
Bent over Row 8-10 8-10 12-15
Fly machine 12-15 12-15
Lat pulldown 8-10 12-15
Side Raise super set real delt 12-15 12-15
Dumbell Curls 8-10 12-15
Skull Crushers 8-10 12-15
Lower A
V Squat 8-10 8-10 12-15
RDL 8-10 8-10 12-15
Leg Press 8-10 12-15
Leg Curl 8-10 12-15
Leg Extensions 8-10 12-15
Standing calf raises 12-15 12-15 12-15
Abs x 3
Upper B
Barbell Shoulder Press 8-10 8-10 12-15
Incline Dumbell Press 8-10 8-10 12-15
T bar row 8-10 8-10 12-15
Incline dumbell flies 12-15 12-15
Pull ups 6-10 6-10
Side raise super set realdelt 12-15 12-15
Curls 8-10 12-15
Tricep weighted dips 8-10 12-15
Lower B
Hack Squat 8-10 8-10 12-15
V Squat 8-10 8-10 12-15
Single Leg Legs Press 8-10 12-15
Seated leg curls 8-10 12-15
Smith lunges 8-10 12-15
Seated calf raises 12-15 12-15 12-5
abs x 3
i think with my leg a and b i pretty know a plan to go with i was just wondering finally your thoughts on my upper options:
Upper A
Flat Bench 8-10 8-10 12-15
DB Shoulder Press 8-10 8-10 12-15
Bent over Row 8-10 8-10 12-15
Fly machine 12-15 12-15
Lat pulldown 8-10 12-15
Side Raise super set real delt 12-15 12-15
Dumbell Curls 8-10 12-15
Skull Crushers 8-10 12-15
Upper B
Barbell Shoulder Press 8-10 8-10 12-15
Incline Dumbell Press 8-10 8-10 12-15
T bar row 8-10 8-10 12-15
Incline dumbell flies 12-15 12-15
Pull ups 6-10 6-10
Side raise super set realdelt 12-15 12-15
Curls 8-10 12-15
Tricep weighted dips 8-10 12-15
Sure, so volume has to be very individual and considering you are dieting I’d start with baseline around 2-3 sets per exercise. Here is how you could lay it out. Upper Chest compound Shoulder compound Back compound (horizontal) Flye super set with vertical pull Laterals super set with rear delt Biceps / triceps super set m Have an A session, and a B session, rotate moves based on personal preference and general feel! Lower Squat variation Hip hinge variation Leg press Leg curl variation Leg extension variation Adductors or abductors Calves and abs. This is a basic set up guide for you, I recommend if you want to deadlift and squat, that you do one on legs a and one on legs b :) not both in same session. Supersets are there to make the efficiency of the sessions improved!