Decent Workout Setup???

C

Cnatboy

0
Currently working out using the following excercises

Pyramid 10/8/6 rep sets
M/Th/Sat: Flat BB Bench, Lat Pulldown, Military Press, Seated Row, Tricep Press Down, Bicep Curls
T/Fri/Sun: Squats, Leg Curls, Ab Workouts

I'm currently around 11% body fat with max bench of about 145 pounds... So I'm not strong but even though I'm 11% body fat I still have belly fat covering my bottom 4 abs. Is this a decent workout routine that would help me build muscle throughout my entire body and give ab definition?

My goal is to cut the remaining fat before I actually try to get much bigger so that I can stay lean while I bulk. So I've been having a caloric deficit of about 500 calories and taking in a lot of protein and water. Does this sound like a decent plan to cut the remaining fat on my body before I start trying hard to build muscle? Also, should I be doing cardio throughout the week or would that negate my weight lifting results?
 
If you're calorically deficient, sure you'll start to lose weight. The things I would change
-take two days off a week
-do 4 workouts+1 sprint or HIIT day
-add in RDLs and bulg squats and take out leg curls on leg day
-I'd do reps of 8,6,4 on your upper body and squats
-Work in the 10-16 rep range for biceps/triceps
-I would swith from lat pulldowns to chins or pullups
-military press is good, push press is a bit better, neutral grip db push presses are even mo' betta'

I'd do a few other things but I think that would be good for four week and then start moving into exercise rotations.
For example,
-I would rotate between front squat, deadlift, back squat, high pulls (depending if gym will let you), and RDLs.
-I would rotate between bench and incline bench, push press and db push press, db bench and inc db bench, etc etc
 
newf said:
Geez Evo tell me why i never thought of this varation before. :D

I find neutral grips much easier on my shoulder.
Click to expand...

I dunno'...good question. It's something I picked up from Cressey and some of my fellow Highland throwers and watching strongmen doing the Thomas Inch db lift. Cressey's explanation was that it allows a lot more freedom in the subacromial area where a pronated grip often compresses this area. Plus, it's really cool because you work a lot more stabilizers doing the unilateral stuff and gets the heart pumpin' nice.
 
135 lbs, 5 feet, 10 inches, and you want to cut? You probably already look deathly skinny, but you are worrying about your abs? I find it very hard to believe you have 11% BF. Maybe you should try getting some abs before you worry about whether you can see them or not. The reason you can't see them is because they aren't there. Eat lots and lift heavy, you will see your abs in time.
 
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