spotmeagrand’s BodyBlog

Here’s my summer cut program.  I shoot to FAIL between 9-11 reps.  If I do more than that, I add weight and do another set.  My ab routine is a separate split from my main split, so I’ll explain that after.  In any case, here it is:

Monday - Chest (30 minutes of cardio upon completion)
4 Sets of Declines
4 Sets of Cable Seated Fly’s on the Free Motion, (Unlike a standard seated fly, I start low and bring my arms up and to the middle)  This targets the lower/center pec.
4 Sets on the pec deck, but one arm at a time.  I rest my other arm on my thigh and stabilize with my abs.

Tuesday - Legs (30 minutes of cardio upon completion)
4 Sets Leg Press
4 Sets Leg Extensions
4 Sets Hamstring Extensions
10 Sets of Standing Calf Raises (I use low weight for 12 reps, rest for about 5 seconds and keep going)
4 Sets Seated Calf Raises

Wednesday - Arms (I superset arms.  I do a bicep set, right into a triceps set)
4 Sets Barbell Curls to 4 Sets Nosebreakers
4 Sets Seated Dumbell Cruls with a twist at the bottom for forearms to incline nosebreakers with cables
2 Sets of Hammer Curls starting with 15lbs I do 3 reps on each arm and go down the rack to 50lbs and then back down to 15lbs to some kind of triceps pull down.

Thursday - Back (30 minutes of cardio upon completion)
4 Sets of Pull-Ups with weight belt
4 Sets of single-arm cable pull-down on the Free-Motion
4 Sets of my "Triple-threat" which includes 10 reps of a Bent-Over Lever Row, then I switch to a chin-up grip and bang out 10 more reps.  After that I do 10 reps of Bent-Over Dumbell Rows with 50llbs.  Get ready to sweat!!!
4 Sets Hyper Extensions, adding weight

Friday - Shoulders
4 Sets Smith Machine Military Press
4 Sets Front Dumbbell Laterals
4 Sets Side Dumbbell Lateral
4 Sets Bent Over Rear Laterals
Saturday - (30 minutes of cardio)

Abdominals - My abs are a separate split from my main split.  I just started doing this, and I love it.  Basically it’s divided up into 4 days.

Day 1 - Abs
Day 2 - Hip Flexors
Day 3 - Obliques
Day 4 - Off
Day 1 - Abs (…and so on)
When Sunday hits, I break along with my main split and continue on Monday where it left off.  I do 3 exercises and 4 sets of each.

Any questions?

Spot