New Routine
Just figured out that I didn’t post it here on my blog:
Here will be the split that I use for the last 8 weeks of this cut. I had great success with the exercise progression that is used, and that is why I am coming back to it. I will also be doing workouts 1 and 4 at my school gym that has some equipment I don’t at home, so here it is.
Workout #1: 18 sets
Heavy: Quads, Upper Chest, Lower Chest
Light: Gastroc, Bicep, Forearm, Abs
Front Squats 1×7-9
Leg Extensions 1×15-20
Leg Press 1×7-9 + x-reps
Sissy Squats 1×8-12
Incline Bench Press 1×7-9
Incline Cable Flyes 1×15-20
Incline Smith Press 1×7-9 + x-reps
Incline DB Flyes 1×8-12
Dips 1xfailure
Cable Crossovers 1×15-20
Decline Bench Press 1×7-9 + x-reps
Flat DB Flyes 1×8-12
Calf Raises 1×20
Cable Curls 2×20
Gripping Exercise 1×20
Lying leg raises 1×20
Crunches 1×20
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Workout #2: 18 sets
Heavy: Lats, Tricep, Shoulder
Light: Hamstring, Soleus, Midback, Traps
Parallel Grip Chinups: 2xfailure
Bentover Barbell Rows: 1×15-20
Widegrip Pulldowns: 1×7-9 + x-reps
DB Pullovers: 1×8-12
DB French Press: 1×7-9
Tricep Pushdowns: 1×15-20
Closegrip Decline Bench: 1×7-9 + x-reps
Rope Pushouts: 1×8-12
Overhead Press: 1×7-9
Leaning Lateral: 1×15-20
DB Upright Row: 1×7-9 + x-reps
Calbe Laterals: 1×8-12
Stifflegged Deadlift 1×20
BW Donkey Calf Raises: 1×40
V-handle Rows: 2×20
DB Shrugs: 1×20
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Workout #3: 20 sets
Heavy: Gastroc, Bicep, Forearm, Abs
Light: Quads, Upper Chest, Lower Chest
Knee Extension Calf Raises: 1×12-15
Standing Calf Raises: 1×15-20
Knee Extension Calf Raises: 1×12-15 + x-reps
Donkey Calf Raises: 1xfailure
Close Grip Barbell Curls: 1×7-9
Concentration Curl: 1×15-20
Undergrip Pulldowns: 1×7-9 + x-reps
Incline Curls: 1×8-12
BTB Barbell Wrist Curls: 1×12-15, 1×20-25
Forearm Bar Reverse Wrist Curls: 1×12-15, 1×20-25
Super Gripper: 1×12-15
HD Gripper: 1xfailure
Hanging Knee Raises: 1×20
Full Range Crunches: 1×20
Lying Knee Raises: 1×20
Back Squats: 1×20
Incline DB Press: 1×20
DB Press: 1×20
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Workout #4: 15 sets
Heavy: Hamstring, Soleus, Midback, Traps
Light: Lats, Tricep, Shoulder
Feet Forward Smith Machine Front Squats: 1×7-9
Leg Curls: 1×15-20
Feet Forward Smith Machine Front Squats: 1×7-9 + x-reps
Stiff Legged Deadlift: 1×8-12
Deadlifts: 2×15 (Light)
V-handle Rows: 1×7-9
Bentover Bentarm Laterals: 1×15-20
V-handle Rows: 1×7-9 + x-reps
Smith Machine Shrugs: 1×7-9
DB Shrugs: 1×15-20
Smith Machine Shrugs: 1×7-9 + x-reps
Pulldowns: 1×20
Closegrip Decline Bench: 1×20
Military Press: 1×20
This is a myriad of Steve Holman’s workout plans from his Xtreme Lean e-book (I highly recommend it) and the Heavy/Light system from years back. I think that split will do well.
