bg96

My goal is to cut 5-8 lbs and keep lowering my bodyfat. I like to get 3-4 sets per movement and tend to work out fairly fast so I am limiting my rest to 30-45 seconds on high rep days and 60 seconds on lower rep days.

Cardio: 5-15 minutes of mixed cardio everyday @ gym, along w/ walking my dog 1 hour 3-4 days a week.

Below is a base guideline of what I plan on doing for the next 5 weeks (slight focus on chest and legs) on a 3 day split, 6 days a week, with changes applied to order.reps.sets.exercises as needed.

Day 1 (12-20 rep range)

- Flat Fly
- Incline BB
- Incline Fly
- Cables

- Side DB Raise
- Standing Press
- BB Shrug
- Reverse DB Fly

- Close Grip
- Reverse Grip
- Bench Dips

Day 2 (8-15 rep range)

- Chins
- BB Row
- Pulldowns

- Seated DB Curl
- BB Curl
- Conc Cable Curl

- Decline Russians
- Leg Raises
- Crunches

Day 3 (12-20 rep range)

- Front Squat
- Extensions
- Rome Deadlifts (lower reps)

= ISO Leg Press
= Lying Ham Curls

- Calf Raises (Front and Back)
- Squat

Day 4 (8-15 rep range)

- Flat BB
- Decline Fly
= Incline DB
= Dips

- Side Cable Raise
- Behind/BB Shrug
- Reverse Cable Fly
- Arnold Press

- Overhead DB
- Skull Crushers
- Rope Pressdown

Day 5 (12-20 rep range)

- Reverse Pulldowns
- 1 Arm DB Row
- Mid Cable Row

- DB Preacher Curl
- Hammer Curl
- Hi Cable Curl

- Incline Crunches
- Abs, Random
- Decline Crunches

Day 6 (8-15 rep range)

- Extensions
- Hack Squat
- Squat
- Sitting Ham Curls
- Deadlifts

= Lunges or Calves
= Stand Ham Curls

Week 9, Day 2 = Back, Biceps, Abs w/ high reps/short rest

All went well with back and then onto the biceps…I started out with 40 lb DB Preacher Curls on an Incline bench. Right arm went fine, but when I went to rest the weight before starting the left arm, I put my left thumb in the way and smashed it so hard on top of the bench! At first I thought I broke it because of the pain, but I just rubbed it, swore a bunch and kept banging away for the rest of my work out, minus some grip on that side - ha ha.

I didnt have much feeling in the thumb the rest of the day, it was all numb and red, black and blue. Today, I can feel my thumb again but its just swollen and bruised up…I can grip some, but good thing tonight is legs!

I am getting ready to start weeks 9-12 on my cut cycle tonight. I was following a tweaked version of an 8 week program from FLEX called "Get Ripped in 8 weeks" and it was definitely was a great routine. For the next 4 weeks my routine will look something like this (customized for my goals-body based on the previous 8 weeks of work):

3 day split, 6 days a week (= means super set)

day 1 (8-12 rep range)

- Incline BB
- Decline BB
= Flat DB
= Dips

- Side Cable Raise
- Behind M Press
- BB Shrug
- Reverse Cable Fly

- Close Grip
- Overhead DB
- Reverse Grip

day 2 (10-18 rep range)

- Inner Cable Row
- Pulldowns
- BB Row

- DB Preacher
- Hi Cable Curls
- EZ Bar Curl

= Decline Crunches
= Leg Raises
= Crunches

day 3 (8-12 rep range)

- Extensions
- Hack Squat
- Leg Press
- Rome Deadlifts
- BB Squat

= Calf Raises
= Front Calf Raise

day 4 (10-18 rep range)

- Flat Fly
- Decline DB
- Incline Fly
- Wide Flat BB

- Standing M Press
- Arnold Press
= DB Shrug
= Reverse DB Fly
- Incline Side DB Raise

- Skull Crushers
- Pushdowns
= Bench Dips
= Kickbacks

day 5 (8-12 rep range)

- Chins
- Reverse Pulldowns
- T Bar Row
- 1 Arm DB Row

- BB Curl
- Seated DB Curl
- Conc Curl
- Reverse Wrist Curl

= Leg Raises
= Incline Crunches
= Decline Crunches

day 6 (10-18 rep range)

- Deadlifts (2-10 reps)
- Front Squat
- BB Squat
- Hack Squat

= Extensions
= Ham Curls

= Calf Raises
= Front Calf Raise

I also do cardio 4-5 days a week while walking my dog. I try and do 30 minutes in the AM with no food and then at night after my workout/recovery food for 30-35 minutes.