Routine help

[cjbo32]

I would really apreciate any comments on my 4 day split. I am currently trying to cut at the moment after being off injured. Im female, 24yrs was about 19%bf and now im around 26%. I recently tried a ckd, doing it meticulously but had no possitive results from it and so Ive gone back to a 50/30/20 p/c/f clean diet. No AS just natural.
Heres my training schedule
MON - Chest 8x4
Bench Press
Incline db flye
Incline db press
Incline press
TUE - Back&Biceps 8x4
Deadlift
Latpulldowns
Bent over db row
Precaher curl
Hammer curl
WED - Off
THUR -Shoulders&Triceps 8x4
Military Press
Arnie press
Upright row
Lateral raises
Tricep extension
Dips
FRI - Legs 10x4
Squat
Lunges
SLDL
Leg Extension
Leg Curl
Calf Raises (failure)
SAT & SUN - off

Cardio is 5 times per week on an empty stomach at 65-75% mhr for 30-45mins
Abs are done about 3 times per week but I believe theyre made in the kitchen so to speak and so I want to wait until my bf% is a bit lower before working them harder

 

[WalkingBeast]

I would really apreciate any comments on my 4 day split. I am currently trying to cut at the moment after being off injured. Im female, 24yrs was about 19%bf and now im around 26%. I recently tried a ckd, doing it meticulously but had no possitive results from it and so Ive gone back to a 50/30/20 p/c/f clean diet. No AS just natural.
Heres my training schedule
MON - Chest 8x4
Bench Press
Incline db flye
Incline db press
Incline press
TUE - Back&Biceps 8x4
Deadlift
Latpulldowns
Bent over db row
Precaher curl
Hammer curl
WED - Off
THUR -Shoulders&Triceps 8x4
Military Press
Arnie press
Upright row
Lateral raises
Tricep extension
Dips
FRI - Legs 10x4
Squat
Lunges
SLDL
Leg Extension
Leg Curl
Calf Raises (failure)
SAT & SUN - off

Cardio is 5 times per week on an empty stomach at 65-75% mhr for 30-45mins
Abs are done about 3 times per week but I believe theyre made in the kitchen so to speak and so I want to wait until my bf% is a bit lower before working them harder

Welcome to the boards!! When you say 8x4 do you mean 8 sets of 4 reps, or 4 sets of 8 reps? Either way, Id reccomend 12 sets for the smaller body parts and 15 for back and legs. Keeping the reps between 12-15 with a minute at most, rest between sets. Since youre looking to cut, less rest between sets should help. You can go lighter if the volume wears you out at first. Try to reach failure on most of your sets as well. The cardio and diet will make a huge difference. Hope that helps!

 

[cjbo32]

thanks for your reply. I meant 4 sets of 8 reps, before I was doing it like you suggested but I thought higher reps were useless? Thanks again for your input

 

[WalkingBeast]

thanks for your reply. I meant 4 sets of 8 reps, before I was doing it like you suggested but I thought higher reps were useless? Thanks again for your input

Anytime! For me, 12-15 reps gave me most of my size, and kept me pretty lean as well. Diet and other factors also played a role of course. Not everyone responds the same to certain rep ranges however, but the endurance necessary to keep up with the routine should definately help in your goal of getting leaner. JMO