which workout routine to follow?

[dr.deep]

yo ppl, i just want to ask that which workout routine do you think is best for cutting.

i am 5.10, 215lbs 18% bodyfat. iv been working out for 2 years but stopped for a couple years and now im starting again.

im following a split that looks like this

Monday-Chest, Shoulders
Incline Dumbbell Press 3x6-10-
Flat Dumbbell Bench Press 3x6-10 -
Cable Crossovers 3x8-12-
Dumbbell Military Press 3x6-10-
Dumbbell Side Laterals 2x8-12-
Dumbbell Bent Over Raises 2x8-12



Tuesday-Back, Traps
Deadlifts 4x6-10-
Lat Pulldowns (Wide Grip) 3x6-10-
Bent Over EZ Bar Rows 3x6-10-
Dumbbell Rows 3x6-10-
Dumbbell Shrugs 3x8-12-


Thursday-Legs
Squats 4x6-10
Leg Press 2x6-10
Leg Curls 3x6-10-
Leg Extension 2x6-10-
Standing Calf Raises 3x8-12-


Friday-Arms
(SUPPORTED)Dips 3x6-10-
Skullcrushers 3x6-10-
Pushdowns 2x8-12
EZ Bar Curls 3x6-10
Preacher Curls 3x6-10 -
Alternating Hammer Curls 3x16-24(8-12 each arm)-

iv been doing a lota research but im not sure wht to do. my main aim is to loose the fat while maintaining muscle.
thnx

[_Wolf_]

i am gonna let the experts dissect ur routine coz i dont know jack shit about cutting, but i can say ONE thing:

[QUOT=]iv been doing a lota research but im not sure wht to do. my main aim is to loose the fat while maintaining muscle.[/quote]

that largely depends on diet because ppl use strength oriented programs for cutting AND bulking

best of luck

Sentinel

[dr.deep]

thanks, i found som of the older posts
now iv decided to follow a full body routine 3x a week. with cardio on off days.
my diet is in chek. im taking about 2200 something calories. 500 cals below my maintaince

[EricT]

Sounds good. Don't go right to 500 below maintenance if you are just beginnning. Remember maintenance is for lean body mass not fat too. Start at maintenance and see where that gets you and then drop it from there. Since you are at 18% you're not in a bad place and it's better for long terms results if you let it drop slowly. And it's even possible you may gain some muscle even though you should focus on maintenance if you are truly wanting to cut. My opinion only.

Also another though if you've been eating a lot more than that don't cut your calories down to maintenance or below all of a sudden. Do it slowly. But for me I don't think I would come off a couple year hiatus and go right to cutting. Some more lean mass makes cutting all the easier.

[dr.deep]

Originally Posted by Eric3237

Sounds good. Don't go right to 500 below maintenance if you are just beginnning. Remember maintenance is for lean body mass not fat too. Start at maintenance and see where that gets you and then drop it from there. Since you are at 18% you're not in a bad place and it's better for long terms results if you let it drop slowly. And it's even possible you may gain some muscle even though you should focus on maintenance if you are truly wanting to cut. My opinion only.

Also another though if you've been eating a lot more than that don't cut your calories down to maintenance or below all of a sudden. Do it slowly. But for me I don't think I would come off a couple year hiatus and go right to cutting. Some more lean mass makes cutting all the easier.

thanks man il try cutting them slowly and see how it works out.
i read the post why arent you growing, its very useful.
i also understand tht its around 80% of the nutrition that wil make you grow..

althrough for the workout

((And for that matter, EVERYONE’S program should be centered around these exercill ses: Full Squat, Deadlifts (or cleans or both), heavy barbell rows, bench press, and Standing Barbell Military/Push Presses. Add pull ups, barbecurls, dips, heavy abdominal work, and some core work (back extensions, reverse hypers, or glute hams) and that should make up 95-100% of the total number of exercises you do. The most effective training is simple and hard.))

should i do all the exercises on the same day, or divide them in 3 separate full body routines.

something like this..
Monday, squats followed by all the exercises
Tuesday: deadlifts followed by all other exercises
Friday: bench press followd by all exercises listed in the post

thanks

[BG5150]

I would do three full-body workouts a week or a four-day split with upper, lower, off, upper, lower. I'm doing the latter now and I'm liking it. You certainly don't need a whole day just for arms.

Here's what I'm doing now:

Day 1 (U)
Flat bench
Weighted Dips
Pendlay Rows
Military Press

Day 2 (L)
Deadlift
Good Mornings
Front Squat
DB Shrug

Day 3 Off

Day 4(U)
Incline Bench
DB Bench
Chins
Seated rows

Day 5 (L)
Back Squats
SLDL
Weighted hypers
BB Shrug

Days 6-7 Off