Quote (MegaVovaN @ Jul 5 2011 09:18am)
Well, I've made over 150 posts in your thread. I gave a little donation for all your help. Thanks a lot.
Do you know a 5 day/week cutting routine with HIIT at the end of every workout that uses only free weights? Free weights as in dumbells, barbells is all I have access to. I'd really appreciated if you can give me one
Thanks a LOT megavovan for the extremely generous donation! I have updated my profile accordingly.Yes a 5day cutting routine with HIIT and freeweights only...lets see what I can whip up for you...
Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis/back + cardio
fri - legs/tris/shoulders + cardio
sat - CARDIO ONLY (if possible)
sun - REST AND RECOVER
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction.
Mon - Flat Bench Barbell, Incline Bench Barbell, Flat bench Dumbbells, Incline DB Flies, Standing DB curls, Seated Hammer Curls, Barbell Curls
Tues - Straight leg deadlifts, bent over BB rows, Olympic bar T-Bar Rows, Lawnmower DB Rows, close-grip bench press (hands 4 inches apart), skullcrushers, DB kickbacks
Weds - BB Regular Squats, BB Front Squats, DB lunges, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military/shoulder press (BB or DB)
Thurs - incline DB press, flat bench DB press, incline DB flies, Standing DB curls, Olympic bar curls (standing), T-bar Rows, Bent over BB Rows, Good Mornings
Fri - Squats, DB Lunges, Standing Calf Raises, Close-Grip Dips (with weight plate(s) in lap if possible), DB Kickbacks, Seated DB Shoulder press, Standing BB shrugs, Standing DB Front/Lat Raises
Sat - CARDIO ONLY (if you can, do 30-40 minutes of HIIT cardio this day - if you can't it's okay)
Sun - CARDIO ONLY
you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.
just make sure to do a total of 30 mins HIIT post-workout.
for sunday - just take the day to REST and RECOVER
This post was edited by SKCRaynor on Jul 5 2011 01:10pm