what do you think of my summer split

[david_diesel]

Critique away guys. Goal is to drop bodyfat and maintain muscle fullness. I'm thinking along the lines of causing cell hypertropy, hence the supersets. My thinking is also such that the supersets will cause my heartrate to elevate...leading to the fatloss Do you think I need to add any sets/reps? Is this enough volume? My diet is solid, 45%P 25%C 30%F which equates to roughly 2200 calories which is in the range I need to cut. I'm using some M-1-T and 1,4ADD. Hey I have 'em left over from before the ban...please don't flame

4 day split, 2 On/2 Off/2 On/1 Off

Day 1: All sets are Supersets
Flat Bench 3x8-10
Incline DB Flyes 3x8-10

Seated BB Press 3x8-10
DB Lat Raise 3x8-10

Skull Crushers 3x8-10
DB Kickback 3x10

St. BB Curl 3x8-10
DB Hammer Curl 3x10

Day 2 Quads are trisets
Lat P/D 3x10
Seated Cable Row 3x8-10

Leg Ext. 3x10
Squat 3x8-10
DB Lunge 3x8

Leg Curl 3x10
Calf Raise 3x10

Day 3:
Inc Bench Press: 3x8-10
Dec DB Flyes: 3x8-10

Dips 3x10
Cable P/D 3x10

Pull Up 3x8
BB Shrugs 3x10

Day 4: Quads are trisets
W Press 3x8-10
Prone Lat Raise 3x10

DB Curl 3x8-10
Rev. BB Curl 3x8-10

Lunge 3x8-10
Squat 3x8
Leg Curl 3x10

 

[BOOEY]

No sir, I don't like it. Looks very archaic. Keep it simple when dieting - your only goal in the gym should be to maintain muscle mass. No need to fatigue yourself with 3-4 supersets in one day.

 

[pgsam]

i agree, when youre cutting keep your workouts the same, just adjust diet and do more cardio. thats plenty to maintain mass. supersets are useless for what youre trying to do, and are pretty worthless all around...cardio is all you need. dont sacrifice your workout to burn like 50 calories on supersets

 

[Tom Treutlein]

Agreed with Booey for once. No need for the supersets, especially 3-4 of them in a single session. Honestly, clean up your diet a lot. Make sure you're eating at least one gram of protein per pound of bodyweight. Get some EFAs, and have a caloric defecit. Not too much of one. This will allow you to lose weight and, with proper training, maintain all your mass. It depends on how quick you want to cut down. If you use a very small caloric defecit, you can slowly lose fat, while maintaining almost all (if not all) of your muscle.

It's possible, but you have to know what your maintenance caloric intake is, and adjust accordingly. A lot of people have great success using HST to cut. They sometimes come off with muscle gained as well, and it's rejuvenating for the joints. Maybe it's something to consider.

 

[lilsuperman]

no precher curls...?

 

[david_diesel]

thanks for all your replies, I'm thoroughly convinced that I will be dropping the supersets and replacing with HST perhaps. I looked into HST once, not sure why I never followed thru. My diet is solid, always has been even when trying to gain.

Lilsuperman...I don't have a preacher bench. I could try and rig my real bench to kinda make one...not sure how safe it would be tho.

Thanks guys...you rock

 

[Tom Treutlein]

Let me know if you need any help setting up an HST cycle. I'm pretty informed on the routine as it is, so I can steer you in the right direction.