Age: 26
Weight: 156 (71kg)
Height: 175cm (5'7")
My BF is around 23% and I'm going to cut in few weeks. I'm planning to cut during 12 weeks and change my trainning each 4 weeks. Also, I intend to do HIIT two times a week (maybe 3, if needed). Even though I'm working out for a few years I believe I am an intermediate as my diet wasn't that good (and my training as well) but I want to change it now and that's why I'm seeking advice for my training.
Please, take a look of it bellow. What do you think about it? I'm not experienced in designing my own workout so please help me. I'm not sure if it is ok.
| A | ||
| Body part | Exercise | Reps |
| Chest | Declined Bench Press | 3x8 |
| Chest | Dumbbell Press | 3x8 |
| Chest | Low Pulley Cable Crossover | 3x8 |
| Triceps | Triangle Push-Up | 3x8 |
| Triceps | Kickback | 3x8 |
| Shoulders | Military Press | 3x8 |
| Abs | Ab Pulldown | 3x15 |
| Abs | Half Leg-Lift Half Crunch | 3x15 |
| B | ||
| Body part | Exercise | Reps |
| Back | Chin-up | 3x8 |
| Back | Barbell Row | 3x8 |
| Back | One-Arm Dumbbell Rows | 3x8 |
| Biceps | Concentration Curl | 3x8 |
| Biceps | Cable Curl | 3x8 |
| Shoulders | Rear Lateral Rises | 3x8 |
| Abs | Wood Chopper | 3x15 |
| Abs | Romanian Twist | 3x15 |
| C | ||
| Body part | Exercise | Reps |
| Legs | Barbell Full Squats | 3x8 |
| Legs | Bulgarian Split Squat | 3x8 |
| Legs | Deadlifts | 3x8 |
| Legs | Leg Extensions | 3x8 |
| Legs | Lying Leg Curl | 3x8 |
| Legs | Thigh Adductor | 3x8 |
| Calves | Standing Calf Raise | 3x20 |
I splitted my trainning in A - Chest/Triceps/Shoulders/Abs, B - Back/Biceps/Shoulders/Abs anc C - Legs and Calves. Is this the correct way to do that? I also thought in split it in A - Chest/Triceps/Abs, B - Back/Biceps/Abs anc C - Legs/Calves/Shoulders but I wasn't sure about it.
P.S.: Regarding my train B I thought in do pull-ups instead of chin-ups but my right shoulder is injured. Is chin-up and two biceps exercises ok? Maybe it is too much for my biceps.
