Cutting: Weeks 9-12
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.
