This took longer than I thought for ScorpioGirl, and there are changes to make for yours, so here we go!
I needed to have a discussion with her about post workout nutrition, and it’s good info, so I’m going to keep this here. You really need a post workout shake, even if it means less food during the day. The research and real world results regarding post workout supplementation is too conclusive to ignore. Simply put, a post workout shake containing maltodextrin, dextrose, and whey protein (preferrably hydrolyzed) will dramatically increase your ability to recover from workouts. The reason is that your muscles have just used all their fuel (carbs), and assuming you have worked out with appropriate intensity, you have also created protein degradation that needs repaired. Getting those simple carbs (malto and dextrose) and simple proteins (hydrolyzed whey) in during and after a workout refills your glucose/glycogen stores and provides proteins for the rebuilding process...both at a time when insulin sensitivity is pretty much perfect. That means, assuming you don't go nuts with the amount of calories on the shake, that those nutrients are used exactly for your intent: fast recovery.
Now, on to the workout. If anyone is in your way, move them.
Day 1:
Squats: 5 sets of 8 (5x8)
Hanging Pikes: 4x8
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Swiss Ball situps: 3x10
Lunges or Step Ups: 2x12
Day 2:
Bench: 5x8
Bent Row: 5x8
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DB Incline: 2x12
DB Row: 2x12
Day 3: OFF
Day 4:
Decline situps: 4x10
Light squats: 3x10
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Deadlift: 5x8
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Russian Twists: 2x10
Day 5:
Pullups: 6x6
Military Press: 5x7
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Incline Press: 3x10
Preacher curl: 3x10
Day 6: OFF
Day 7: OFF
Let's talk about the program.
The program is based on big exercises, which should be selected whether you are bulking or cutting. Bulking or cutting will work most effectively when the most muscle mass is stimulated, and these exercises will do the job very well. The difference between bulking and cutting depends on 3 things: 1) primarily diet, 3) the amount of cardio performed, and 3) how you perform the exercises. I am bringing this up because you are going to see that I have given almost the exact same program to Mermaid. The difference will be the diet, amount of cardio, and how the exercises are performed.
For cutting, which you are doing

, we will decrease the amount of rest between exercises. Each day, I want you to superset the first pair of exercises with no rest, and then take 1 minute rest. So, for day 1, it will be squat, immediately to hanging pikes, rest 60 seconds, back to squat, etc. When you are done with those, you'll move into the second paired exercises and treat them the same way. Doing the exercises in this fashion allows some fun neural enhancement tricks to be used and gets a lot of work done in a short amount of time. The neural enhancement stuff keeps you a tiny bit stronger than normal.
On Day 4, start off the same way with the first pair of exercises, with 60 seconds rest between exercise pairs. The squats should be LIGHT to MODERATE. At no point should you reach failure on the squats for this day, ever. Speaking of squats, everything should be well past parallel, as far down as your anatomy will allow without bouncing out of the bottom. Your focus on this day is the deadlift.
When you get to the deadlift, take 90 seconds between sets. I want you straining and moving some weight, but I don’t want you to hit failure. Make sure the deadlifts hit the floor on every rep. Keep focused on the exercise and maintain perfect form. Deadlifts are metabolically expensive to perform, and you should definitely notice, assuming you are loading properly.
I’m going to leave cardio up to you. If you can do it in the morning, great! I would not advise doing HIIT on the mornings of leg days. That would be…interesting.

LOL!

Get creative with your cardio and have fun with it.
Everything, unless it says DB, is done with a barbell. Full situps on the swiss ball. The decline situps should be weighted, if possible.
Finally, let's talk loading and progression. I want the first week to be a learning session. In other words, I don't want you even coming close to hitting failure on ANYTHING. The second week can be a little harder, but still no failure! From that point forward, progression will be completely dependent on your performance. You must keep a journal/log!!! If you make all of your reps for an exercise, then add a SMALL amount of weight when you hit that exercise the next week. When I say small, I mean 1-2 lbs. for upper body exercises, and 3-5 lbs. for lower body exercises. For upper body, this means you will need to use some microloading techniques. Adjustable ankle weights are perfect for this, and both IP and I will be using them on our next workout program when this one is finished. Simply put .5-1.0 lbs in each ankle weight and put them on the bar just INSIDE the weights (on the same portion where your hands go, but out next to the weights). I am not letting you progress as fast as ScorpioGirl for a simple reason…you are cutting. It is extremely difficult for the body to progress with muscle on reduced calories. I am not saying it is impossible, just difficult. If you do this for 3 months (12 weeks), you will be adding 12-25 lbs. on your upper body exercises and 40-65 lbs. on your lower body exercises in the same rep ranges. That would be GREAT, so you can see the value of taking your time. Additional microloading techniques can be found here:
http://www.geocities.com/elitemadcow1/Topics/Microloading.htm
There may be a point that you reach where you are unable to add any more weight. PLEASE let me know when this happens! We will switch to Plan B for Progression. This is important.
Let’s see…what else? Sleep will be really important, and your post workout shake will be, as well. Don’t neglect either one, ESPECIALLY when cutting!
Let me know what questions you have!!!
