Im leaving Australia in 2 months so the time has come for a 6 week cut, i'll be posting my routine and what weights im lifting along with progress pictures to show results. Currently im sitting at 78kg.
The 6 week plan
Pull Day
Leg Day
Push Day
Its a 3 day split done twice a week with a days rest depending on my schedule and if i need rest, It's always important to listen to your body.
The Pull day will consist of back and biceps, Leg day is what it says on the tin, Push day will be chest shoulders and triceps.
Today was the first day of the routine so pull day here's what i did.
Deadlift, 60kg for 4 sets and 10 reps . I don't tend to go heavy on deadlifts to avoid back injury but i usually put them in the warm up the whole body
V- bar wide grip pull down, 30kg warm up set, 40kg for 12 reps, 50kg for 12 reps, 60 kg for 10 reps x 3
Lat pull down, 30kg warm up, 45kg for 10 reps, 55 kg for 10 reps, 55 kg for 9 reps then dropped the weight back to 45kg for 8 reps
Rear Delt machine, 32kg warm up, 45kg for 10, 45kg for 8 x 2
Standing rope lat pulldown superset with hammer pull ups
14.7kg for 10 reps x 3 and 10 pull ups, 5 pull ups, 3 pull ups.
Then onto Biceps:
Supinated bicep curls on each arm, 14kg for 10 reps x 2, 14kg for 8 reps then drop to 10 kg for 8 reps
Flat bar Curls supinated with wide grip curl 20 kg for 10 reps for both exercises.