Right now i'm on a 5 day split. I've been using the same routine for about 2-3 months changing it slightly but I can no longer do a 5 day and I want to do a 3. Currently I'm on a cut cycle, mostly just trying to define my muscle and loose a bit more belly fat. The 5 day I was using was for bulking, I would like to try to stay around the same sets/reps. I feel my muscles are now too used to this routine and it needs a change.
Right now this is how it looks, if someone can help get me into a 3 day that would be great :
MONDAY :
Bench
incline bench
weighted dips
close grip bench
reverse grip seated dips
upright rows
military press
TUESDAY :
deadlifts
shrugs
t-bar rows
barbell curl
face pulls
WED :
squats
leg extension
leg press
calf raises
pinwheel curls
THURS :
dumbell bench
tri pulldown (parallel)
tri pulldown (overhand)
tri pulldown (underhand)
front DB raises
cable crossovers
FRI :
DB rows
rope hammer curls
DB shrugs
face down rear delt raises
Everyday was 3 sets, 10-12/6-8/2-3 (If I could do more, I did)
Right now this is how it looks, if someone can help get me into a 3 day that would be great :
MONDAY :
Bench
incline bench
weighted dips
close grip bench
reverse grip seated dips
upright rows
military press
TUESDAY :
deadlifts
shrugs
t-bar rows
barbell curl
face pulls
WED :
squats
leg extension
leg press
calf raises
pinwheel curls
THURS :
dumbell bench
tri pulldown (parallel)
tri pulldown (overhand)
tri pulldown (underhand)
front DB raises
cable crossovers
FRI :
DB rows
rope hammer curls
DB shrugs
face down rear delt raises
Everyday was 3 sets, 10-12/6-8/2-3 (If I could do more, I did)
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