Workout routine advice!!!!!!

[biggjd69]

Wanted some opinions on this. I am currently on a cutting phase or actually shedding some bodyfat to begin a cycle. Whats a good workout routine when shedding. I am interested in doing Mon-Chest/arms Tues-Legs/calves Wed-Back/ shoulders. 10-12 reps...... 4 to 5 movements per bodypart at 4 sets. 3 days on 1 day off, or M-F, a bodypart a day 4 sets at 10-12 reps. Sat and sun off. I do cardio 5 days a week. Any suggestions or ideas would greatly be appreciated. Below are my stats and my current routine. Thanks

Age 43
6'0
220
bodyfat 22%

Monday Legs & AM Cardio or post workout
Leg extensions traditional 4 sets 30 reps/ 2 sets 30 reps single leg
Squats or leg press 4 sets 20 reps
Hack squats feet touching 4 sets 20 reps no weight
Straight leg deads 3 sets 12 reps
Lying or standing 4 sets 20 reps

Tuesday 45min cardio session prior to meal 1

Wednesday Chest, shoulders, Triceps & AM Cardio
Dumbbell chest flies 4 sets 10 to 15 reps
Dumbbell press 3 sets of 12 **one warm up before working sets of three**
Incline hammer strength press or dumbbell press 3 sets 15
Dumbbell shoulder laterals 5 sets 20 reps
Shoulder front raises 3 sets 20 reps
Shoulder rear flies dumbbell or reverse pec deck 3 sets 25 reps
3 triceps exercises of your choice 3 sets of 10 to 15 reps

Thursday 45min cardio sessions **Cardio post workout or on empty stomach in AM

Friday back biceps am cardio
5 sets lat pull downs 15 reps
4 sets seated close grip rows 15 reps
4 sets seated close wide grip (long bar) rows 10 reps
4 bicep exercises of your choice 3 sets 10-15 reps
Post training cardio 45mins


BTW- for those who will ask my diet is on point. 3J has me on a diet plan so I got that part down already.

 

[kaname]

I glanced down and noticed the diet part. So with that being the biggest hurdle in my eyes you are good to go. I'll be honest I didn't really look at your routine as the diet is the important part for shedding the lbs. Your rep range looks fine since you would tend to want the reps on the higher side. I'd probably switch to circuit style training or crossfit, with my preference being crossfit. The main thing of course is diet and you are already locked and loaded.

So here is a decent video of a girl doing some crossfit training. I like the balance between overall conditioning while maintaining a high level of strength:

 

[Tone5500]

I would agree with kaname about the diet proper foods and a something along those lines of a crossfit or circuit training should cut pretty good, a btw nice video kaname, and one more thing how long are your training sessions ??

 

[SJC]

That chick is tough. Whats the deal with the front squats, I see a lot of that in cross fit work outs?

Sorry to derail your thread