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I'm 6ft, 92kg and been bulking for a while now (natural) but fancy cutting down slowly from now until the summer. So I'm doing 40 mins of gently cardio 5 times per week and have cut down on carbs.
I have not made any decent lifting gains for about 6 months+ really - most things are just the same week after week and sometimes go down a rep or two. Now since I am cutting down on cals should I expect to go down, is it the norm to gradually go down in weight when cutting? Should I just be aiming to do the same weights each week so long as I don't have to decrease them?
Okay so here is my current routine, ready for a change (welcome to suggestions involving supersets etc - one thing to note is my chest is really lagging, looks out of proportion to my delts and arms so maybe do it 2x per week?):
Monday - Chest & Bi's
(40mins gentle fasted cardio)
Flat db press 3 x 8
Weighted dips 3 x 10
Flat db flys 2 x 8
Machine chest press 1 x 12
30 degree bench incline db curls 3 x 8
barbell preacher curls 2 x 6
cable curl 1 x 12
Tuesday - Legs
(40mins gentle fasted cardio)
Squats 3 x 8
Leg press 10/8/6
Sumo deads 2 x 10
Leg ext 2 x 8
Calf raises 5 x 12
Wednesday - Off
(40mins gentle fasted cardio)
Thursday - Back and delts
(40mins gentle fasted cardio)
Deads 10/8/6
Weighted chins wide 2 x 6
Weighted chins on d bar 2 x 8
Db row 3 x 8
D bar on lat pull down 2 x 8
front raises/lateral raises super set - 8 reps front/12 reps lateral x 2 sets
Arnold presses 3 x 8
Machine shoulder press 1 x 12
Friday - Tris and abs
(40mins gentle fasted cardio)
Dips 3 x 10
Rope pushdowns 2 x 8
Single arm cable pushdowns 1 x 8
3 x 25 sit ups
2 x 25 oblique db twists (aware I need abs more often!)
Like I said, ALL thoughts welcome as I really want to be training optimally while cutting to ensure I don't lose a ton of muscle. Also, would be nice to actually make some gains!
Thanks
I have not made any decent lifting gains for about 6 months+ really - most things are just the same week after week and sometimes go down a rep or two. Now since I am cutting down on cals should I expect to go down, is it the norm to gradually go down in weight when cutting? Should I just be aiming to do the same weights each week so long as I don't have to decrease them?
Okay so here is my current routine, ready for a change (welcome to suggestions involving supersets etc - one thing to note is my chest is really lagging, looks out of proportion to my delts and arms so maybe do it 2x per week?):
Monday - Chest & Bi's
(40mins gentle fasted cardio)
Flat db press 3 x 8
Weighted dips 3 x 10
Flat db flys 2 x 8
Machine chest press 1 x 12
30 degree bench incline db curls 3 x 8
barbell preacher curls 2 x 6
cable curl 1 x 12
Tuesday - Legs
(40mins gentle fasted cardio)
Squats 3 x 8
Leg press 10/8/6
Sumo deads 2 x 10
Leg ext 2 x 8
Calf raises 5 x 12
Wednesday - Off
(40mins gentle fasted cardio)
Thursday - Back and delts
(40mins gentle fasted cardio)
Deads 10/8/6
Weighted chins wide 2 x 6
Weighted chins on d bar 2 x 8
Db row 3 x 8
D bar on lat pull down 2 x 8
front raises/lateral raises super set - 8 reps front/12 reps lateral x 2 sets
Arnold presses 3 x 8
Machine shoulder press 1 x 12
Friday - Tris and abs
(40mins gentle fasted cardio)
Dips 3 x 10
Rope pushdowns 2 x 8
Single arm cable pushdowns 1 x 8
3 x 25 sit ups
2 x 25 oblique db twists (aware I need abs more often!)
Like I said, ALL thoughts welcome as I really want to be training optimally while cutting to ensure I don't lose a ton of muscle. Also, would be nice to actually make some gains!
Thanks
