Tweak my Cutting Program.

[BenchBoss]

Done some research on cutting, and think I've found something that'll work pretty well for me. Before I start this (which won't be till December anyway) I'd like to have you guys take a look at it.

Stats:
Age: 17
Height: 6'
Weight: 180
BF %: around 13%

My goal for this cut, is to burn fat, and increase definition.

Here's what I've got made out: (Looks like allot, but I've got spaced out so it's easy to read.)


Day one: Chest & Abs

Bench Press:
4x15
Incline DB press:
4x15
Incline Dumbbell Flys:
4x15
Butterflies:
4x15
Chest Dips:
3 sets to failure
Bent-knee Hip-Raises:
3x25
Crunches:
3x30
Hanging Leg Raises:
4x50+
Dumbbell Side Bends
2x50+
Cardio:
20 minute jog

Day two: Biceps/Triceps/Cardio

Barbell Curl:
4x15
Hammer Curls:
3x15
Concentration Curls:
3x15
Close Grip Bench:
4x15
Tricep Pushdown:
4x15
One arm Tricep Pushdown:
2x15

Day Three: Back & Abs

Pull Ups:
3 sets to failure
Bent over BB Row:
4x15
Bent over two DB Row:
4x15
Wide grip lat pull down:
3x15
Stiff Legged Deadlift:
4x15
Bent-knee Hip-Raises:
3x25
Crunches:
3x30
Hanging Leg Raises:
4x50+
Dumbbell Side Bends
2x50+

Day Four: Rest

Day Five: Shoulders/Cardio

Military Press:
4x15
Seated DB Press:
3x15
Lateral Raises:
3x15
Front Dumbbell Raises
2x15
Rear delt flys:
4x15
Upright Barbell Row
4x15
Cardio:
20 minute jog

Day Six: Quads/Hamsting/Calves

Barbell Squats:
4x15
Leg Extension:
4x15
Romanian Deadlift:
4x15
Leg Curls:
4x15
Standing Inner Calf Raises:
4x30+
Standing Outer Calf Raises
4x30+
Bent-knee Hip-Raises:
3x25
Crunches:
3x30
Hanging Leg Raises:
4x50+
Dumbbell Side Bends
2x50+

Day Seven: Rest

 

[Evan Tipps]

I would lower the reps to 12. 8-12. I would also do chest dips before flys/butterflys on chest day.Stiff leg deadlifts should be done on leg days not back. I would put leg press over leg extentions.

 

[buddhabuilder]

Yes, dips before the flys, while your still fresh. Maybe think 10-12 reps, and vary rest periods between 30 seconds, 45 seconds, and 1 minute. The shorter rest periods will decrease the weight your using, but you can try to hold on to your weights as you decrease the rests, and then try to increase the weight when you go back up to a full minute. Nice research. Keep us up to date as you move forward. I'm sure some other guys are gonna chime in here. How is your research going on the diet end of things.

 

[BenchBoss]

Thanks for the help so far guys.

I haven't really put together a diet yet. But from what I've researched, most of my carbs should come first thing in the morning, and the rest of they day they should come from fruits and veggies. Calories should be clean and range from 1500 - 2500.

 

[Evan Tipps]

Carbs should be from veggies more than fruits. I would stay away from fruit while cutting.

 

[the_alcatraz]

Cutting has to do with diet a lot more than it has to do with the training program. Trust.