Quote:
Originally Posted by cry_minarets458
So, I am about to begin my year of clinical rotations. Through the classroom phase, I worked about 30 hours a week part-time...I'm not going to be working anymore once I begin clinicals (yay, loan money!). That being said, I just began lifting today. I started with chest. I think I'm going to do my rests in the middle of the week (due to clinical days and being free on weekends...so i'll hit the gym even harder on Saturday and sunday).
I guess I just have a few questions. I'm getting really serious with this now cause I want to get back to where I was in 2011 (weighed about 180 and was able to put up 225 on a flat bench and 195 on an incline....huge numbers for me given my history with lifting).
Today, I did chest/triceps..here was my workout (keep in mind, first day back):
-flat bench dumbells 4 sets (15, 12, 10, 10 reps)
-incline bench dumbells 4 sets (15, 12, 10, 10 reps)
-dumbbell pullovers 3 sets (15, 12, 12 reps)
-dumbbell flys 3 sets (12, 12, 10 reps)
-cable crossovers 3 sets (12, 10, 10 reps)
-tricep cable pulldowns 3 sets (10, 10, 8 reps)
-tricep rope pulldowns 3 sets (10, 10, 8 reps)
-close grip bench (on a machine) 3 sets (12, 12, burnout)
I have some flab, not going to lie...should I try modifying the above to a cut routine and then build later? or is it better to start building and then cut in the late fall/early winter? I'm thinking of:
-sunday - chest/tri
-Monday - shoulder/bi
-Tuesday - back
-Wednesday - off
-Thursday - off
-Friday - legs
-Saturday - ?
where should I work cardio into? how should I modify the above schedule? I know what worked for me in undergrad (not what is listed above), but I had a much easier schedule given my time and had a gym right down the street from my dorm.
any help would be great. thanks
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If I may offer my advice- your plan is a good start, it just needs some fine tuning. If you decide to keep the split you have I'd swap your leg and back days. Your first two days are upper body so give it a rest and hit legs on that third day. What Id really reccomend for you is a push/pull/legs routine. The basic gym split is something the bodybuilding world has brought into the gym scene. For the average lifter hitting the muscles 2x a week would show better results. What I would reccomend for you would be like this:
Monday-Push (basically any chest/shoulder/tri workout)
Tuesday-Pull (pretty much back and bi)
Wed- Legs
These 3 days Id go heavy if I was you. Keep your reps anywhere from 3-8 per set. These will be your "power" days
Fri-Push
Sat-Pull
These 2 days make your Hypertrophy days. Lighter weight but higher reps 8-12
Cardio is honestly a waste. If anything do some HIIT. Maybe max 10 mins. The best fat burner is muscle so your lifting will rid you of fat. Also there is no such thing as a "shredding routine". Shredding and bulking is all on your diet. Make sure to take in a lot of protein. Carbs should be from fruit, grains, and oatmeal.