Shoulders 4x10 Shoulder Press 4x10 Upright Row 4x10 Lat Raises 4x10 Front Raises 4x10 Shrugs Tricep 4x10 Tri pull down 4x10 Dips 4x10 Overhead extension 4x10 Close gripīack 4x10 Wide Grip Pull ups 4x10 Bent over Row 4x10 Cable Row 4x10 Back fliesīiceps 4x10 Curls 4x10 Incline Hammers 4x10 Isolation curls 4x10 Pull ups Would much appreciate any thoughts or tips on the matterĮdit - Didn't think I'd have to put my workout but see belowĬhest 4x10 Chest Press 4x10 Incline Chest Press 4x10 Flies 4x10 Underarm Cable Fly I've also been looking at pull/push/legs as the days instead but I've not really researched much into yet. Mon - Back/Tris Tues - Cardio/Abs Wed - Legs/Shoulder Thurs - Cardio/Abs Fri - Chest/Bis Sat & Sun - Restīut I'm just a bit unsure which would be better, I enjoyed the 3 days on 1 off but I'm not sure if I was getting enough rest because when I took 1-2 week off after doing it for a few months I felt like I got stronger over that long rest period. My TDEE is 2.6-7 so I've set my daily intake to 2.3k with 220g of protein (I weight 77-78kg) I've read around that a 200-300 deficit is most efficient as long as you maintain atleast a 1g of protein per pound of body weight So at the moment I'm trying to do a 2 month fast cut to lean up a bit and can't think of the best way to do this without losing much muscle mass. My workout used to Mon - Back & Tris, Tues - Shoulder & Legs, Wed - Chest & B's, Thurs - Rest and repeat (Friday - Back and Bis) etc. For the last 8 months, I've been doing a 3 on 1 off split with a 500 calorie surplus and I've seen alot in terms of progression.
I was hoping someone could help me out as this has been causing me frustration over the last week.