aKuraTe

Hi . Atm i have quite a bit body fat . been lifting weights body building for a short time month or 2 but my routine just dont cut me up , only makes me stronger and more bulk. This is my routine :
Monday :
Flat Bench 5 x 5 Reps 80 kilo
Incline Bench 5 x 5 Reps 60 kilo
BB Curls 5 x 5 Reps 40 kilo
DB Curls 3 x 12 Reps 15 Kilo
BB Shrugs 3 x 10 Reps 60 kilo
DB Shrugs 3 x 10 Reps 30 Kilo Each Hand
Sit Ups 3 x 12 Reps Inclined
Shoulder Presses 3 x 12 Reps ( Seated ) 40 kilo

I do this almost same routine on wednesday and friday to .. i know quite a lot of volume probably overtraining im not so sure. Thast why i ask u knowledgeable bodybuilders , So please Some 1 Write me a cut up routine please, I dont want to bulk no more just Rip Up and Tone ;) Thanks for them who help .

hackskii

Cut up?.......................DIET ONLY...................................
Its ok though.

Just add legs to that routine. I would do squats too. Could do some dead lifts and drop some of the shrugs too.
Add dips.

Raise the reps for cutting.
Drop the carbs.
Drink lots of water.

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Killerkeane

sorted

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winger

To burn off an average vanilla shake you would need to run not walk for 50 minutes. Just back off on the carbs and eat cleaner. Eat at least 5 smaller meals and keep lifting.

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MEATNECK

diet is key bro..
definately add legs in there..youll end up looking like half the guys in my gym..big upper body and little chicken legs...
the good thing about that tho is the squat rack is always free....

this is what doing now...

Day 1-chest
Flat barbell bench press-4 sets,
Incline dumbbell press-4 sets,
Pec deck-3 sets,
Incline machine press-3 sets,
Cable crossovers-3 sets,

Day 2-back

Bent barbell rows-4 sets,
Hammer strength pulldowns-4 sets,
Low pulley rows-4 sets,
Pulldowns with narrow v-bar-3 sets,

Day 3-shoulders

Barbell shoulder press-4 sets,
Side laterals-4 sets,
Rear delt machine-4 sets,
Shrugs- 4 sets,
Side lateral machine-3 sets,

Day 4-arms(superset tris and bis)

Straight barbell curl-4 sets,
Scull crushers-4 sets,
Dumbellcurls-3 sets,
Cable pressdowns-3 sets,


Day 5-legs

Barbell squat- 5 sets,
Leg extentions-4 sets,
Hack squats-4 sets,
Hamstrings
Stiffleg deadlifts-4 sets,
Lying leg curls- 4 sets
Calves
Seated raises-4 sets, 6
Standing raises-8

aKuraTe

How many reps do you do in your sets m8 ? and some things i dont understand in ur routine .. Skull Crushers .. Cable Cross Overs ... Incline Machine press = Incline BB bench ? See im new to all these words :( Maybe u can help ? I think ur routine may be the 1 for me .. so pls explain what those things are .. Thanks

James.Titor

i have some thoughts on your routine. first though, i woud like to add that i agree with hackskii. diet and overall kcal deficit is THE ONLY way of getting more ripped. weights will not achieve that.

meatnecks routine is much better. though still lacking in some areas and a bit "overkill" in others in my humble opinion, esp for someone trying to cut up. (not enough recovery) here is some advice:

#1 squat, start, and never stop.
#2 more exercises does not mean more hypertrophy/strength/fat loss. so drop all the curls and that kind of stuff. if you are trting to lose fat, why do you think bicep isolation exercises are going to help you acheive that?
#3 you cannot spot reduce fat, so don't try
#4 if you train your lower body you don't need to put as much "effort" into training your upper body. i never ever do any formof direct bicep work, andmy arms grow and grow.
#5 if you want to rip and tone, and are a natural trainer, you have to be prepared for the fact that you are going to lose some muscle mass as you diet down. you can minimise this by traing in such a way that your body doesn't want to lose muscle. a 2day full body routine would suffice, and 2-3 sessions of HIIT a week.

what do you weigh now? and what is your bodyfat %age?

if you do not understand some of the terms in my post or meatnecks, go to google.com/images andsearch for them there.

the ball state uni website also has some great vids to get your form right on new exercises, like the squat for example.

aKuraTe

HIIT ? this is ? ok u think i should do my routine 2 times a week ? full body workout ?
and how much CARDIO ? i want to lose it fast as poss i know it takes alot of weeks, but i just want to know if my workout 2 times a week and 3-4 cardio a week is fine ? or give comments pls

James.Titor

if you wnat to knwo what HIIT is google it, or go to muscletalk.co.uk, have a look at the sticky in the CV forum.

the amoutn of cardio you can do depends on your own level of fitness and lifestyle. i can't tell you what to do there. your going to have to judge that for yourself, based on trial and error.

you misunderstand me, the routine you posted above is atrocious. meatnecks is better, but still not what i would advise to someone trying to diet down.

if you want a routine (2day full body split) jusk ask and i'll knock one up.

aKuraTe

yes that would be really great m8 if u can do me a Cut up Routine 2 day or 3 day its upto u what u think is best ? knock me one up pls m8

James.Titor

it would be a 2day one.

reasons being:

#1 you are looking to cut. weights DO NOT cut you up. so you want as much time as possible to devote to recovery and HIIT.
#2 you need to go fairly heavy in order to give your body a reason to NEED to keep the muscle it has, or as much as poss. if you do a high volume weights routine whilst cutting (and esp when natural) your going to lose tons of muscle.

something alonmg the lines of:

Day 1.
Squat - this is the main exercise of the day. put every ounce of heart you have into this. do NOT worry about saving energy for laetr and all that crap. the squat is the most important exercisse you can do. period.
Overhead Press - Forget benching. do this first. again, do NOT save energy for the latter exercises. they are in order of importance. treat them as such.
Dip - weighted once you can manage the required set/reps with bodyweight.
Chin - if you can't chin. do rows every time. machine are a no-no. they just don't cut the mustard.
Core - choose any 2 exercises that will boost core strength. side bends and weighted situps are both good to start out.
+1 exercise of your choice - 2x6, nothing more. can be almost anything, btu do your best to stick to compounds.

Day 2.
Deadlift - 10x1. do not go heavy at first. learn the form with light weights. start with 10x1, then once you are comfortable with your form,work up to 10x2,and then 10x3.
Bench Press - nothing to add.
BB-Rows - nothing to add.
Core - choose any 2 exercises that will boost core strength. side bends and weighted situps are both good to start out.
+1 exercise of your choice - 2x6, nothing more. can be almost anything, but do your best to stick to compounds.

choose a set/rep scheme to suit. obviously, the heavier you go the better, but i know little of your lifting history (thought by your routine i can guess its not very extensive)the reps must be lower than 5 and the sets higher than 5 on all exercises expect if otherwise stated.

do not be fooled by the low volume on each exercise. do that mon+thurs (day1+2 respectivley).

any questions?

James.Titor

if i were you i would start with 5x3 on all exercises. gradually increasethe volumeby adding additonal sets when you feel you can handle it. work up to 9x3.

skizxi

there was no excercise in your programme for legs and back. squats and rows/pullups are a must.