Training for endurence and strength while cutting

[Allon]

Hey guys,

Long time no post here. I was living it dangerously in the chat forum but now after a while outta the gym I am back and I need some advice.

I put on a bit of weight in the belly that I want to cut. I am running 3-4 times a week and I created a training plan not so much for gaining size but more for cutting and endurence. I find that training each body part once every 4 days about works for me so here is the plan I came up with and any feedback will be great. Ah the only place I want to gain size is in the chest.

Plan consists of day A and B and Day A1 and B1 so basically A and A1 are the same body parts but slightly different exersize or number of reps etc...
Here it is. Thanks!

Day A:

Chest:
Flat Bench max 10-15X3
DB inclines 15-20X3
Incline fly's 10X1 15X2

Triceps:
Overhead extensions 10X2
Push downs 15-20X3

Shoulders:

Side raises 10X3
Front raises 15-20X3

Day B:

Legs:
Squats 10X1 8X1 6X1
Standing calf raises 15-20X2 10X1 6X1
Glute machine 15X1 10X2 20X1

Back:
Pulldowns 10X3
Rows 20X3
Pullovers 15X1 10X1

Bi's:
Preacher curls 10X3
Forearm curls 15X3

Day A1:

Chest:
Incline bench 10X3 6X1 15X1
Machine fly's 10X1 15X2

Triceps:
Dips 15X2 6X1
Push downs 15-20X3
Push downs different angle 6X2

Shoulders:
Front raises 10X3
Side raises 15-20X3

Day B2

Legs:
Extensions 10X1 6X2 15X2
Seated calf raises 10X1 8X1 15X2

Back:
Deads 6X3
Rows 10X3
Pulldowns 20X3

Bi's:
Dumbell curls 8X3
Hammers 15X3

 

[cwc73]

I'm a little confused about your sets/reps. Are you putting the sets first and the reps last?

As in A's Flat bench: Does this mean 10-15 sets of 3? I wonder this because later you put Incline flyes 1X15 and 2X10. I'm sure this means 1 and 2 sets.
Please clarify.

 

[Allon]

I'm a little confused about your sets/reps. Are you putting the sets first and the reps last?

As in A's Flat bench: Does this mean 10-15 sets of 3? I wonder this because later you put Incline flyes 1X15 and 2X10. I'm sure this means 1 and 2 sets.
Please clarify.

Thanks, I editted my post as I mixed up the order on those flyes.

10X3 means 10 reps for 3 sets. So most exersize I am doing 10 reps, some I am doing less reps like 6 but also on lots of exersize doing 15-20 reps for endurence and cutting purpurses. Most times it will be 3 sets but also on some only 1 or 2 sets.

Does this make sense now?

Thanks!

 

[cwc73]

yea, it makes since. For future knowlege, most people put sets before reps. IE 3X10 which is 3 sets of 10.

 

[Allon]

yea, it makes since. For future knowlege, most people put sets before reps. IE 3X10 which is 3 sets of 10.

Thanks, I didn't notice people write them that way usually and will do it that way from now on.

So you think that routine looks good and is correct for my desired results?

Endurence, strength and cutting?

 

[cwc73]

Things I will point out:
I. Too much anterior delt work. I would drop the front raises. The anterior delts are getting hit enough. Instead, I would sub in rear delt flys.
II. I wouldn't try to do 2 types of pushdowns in one day. That is just adding too much volume. If you wanted to hit them with different angles, do that with the alternating workouts, not the same one.
III. I would keep the reps more consistant. I see a lot of jumping. I would think about doing a heavy workout and light workout if you wanted to utilize the full spectrum of the rep scheme. Like have a heavy A and a light A oppositely done with a Heavy B and a Light B.
IV. You should try and hit your hamstrings up a little more in my opinion.

Now, I'm no expert by any means, but I do think that you are on the right track with your ideas. Just keep in mind, if you have been out of the weight room for a while, you'll experience gains in the beggining and that is what is going to make a difference, not an elaborate workout design.

 

[Allon]

Things I will point out:
I. Too much anterior delt work. I would drop the front raises. The anterior delts are getting hit enough. Instead, I would sub in rear delt flys.
II. I wouldn't try to do 2 types of pushdowns in one day. That is just adding too much volume. If you wanted to hit them with different angles, do that with the alternating workouts, not the same one.
III. I would keep the reps more consistant. I see a lot of jumping. I would think about doing a heavy workout and light workout if you wanted to utilize the full spectrum of the rep scheme. Like have a heavy A and a light A oppositely done with a Heavy B and a Light B.
IV. You should try and hit your hamstrings up a little more in my opinion.

Now, I'm no expert by any means, but I do think that you are on the right track with your ideas. Just keep in mind, if you have been out of the weight room for a while, you'll experience gains in the beggining and that is what is going to make a difference, not an elaborate workout design.

Thanks for the reply.

Good idea about the pushdowns and anterior delts, I didn't consider this and this is the exact feedback I needed. I will make changes to those.

Regarding the hamstrings they are slightly sensitive for me but I think they get hit enough with squats, deads and the glute machine and am concerned about working them out too much.

Regarding having heavy day A and light day A I considered this but I think that doing around 3 heavy sets bench then 3 light sets incline DB bench for instance is more suitable and means I hit all muscles heavy and light on both days instead of only once every four workouts as I workout usually 3 times a week and have no time for more especially with all the cardio I am doing, but I will see how it works this way and may actually change that or at least try it in another month or two unless you or anyone feels strongly I am making a critical mistake here.

Thanks again! I really appreciated the feedback!

 

[cwc73]

No problem at all.
Yea, just see how your body reacts.
Glad I could help.

Bump for more--better--help.