I personally do very little cardio if any at all!
I would do the following workout split to get cut,
I must point out that this workout is a tough one that asks a great deal of dedication drive for 4 to 6 weeks. It will continue to build quality muscle but will also fine tune literally EVERY single body part. Not everyone can do this sort of split. The training calls for a workout both morning AND evening in order that the body part could be trained twice per week at the maximum intensity possible. It is hard.
I must point out again that such a system would most certainly put you in an overtraining catagory, But if you can sustain it, It will work perfectly should you want to get in shape for a holiday or some other special occassion.
Note:
For those of you who read this and would like to try it as a bulking workout, The food intake MUST be increased to compensate for the extra energy used.
This WOULD alter greatly if you are going to use it to cut
So in your case havesome you will be lowering the calories.
Anyway enough of the talk, this is the program:
Two workouts per day
Six days per week
Day 1: Am workout - Calves, Abs and Delts
Calves:
Standing calf raises: 3 x 12 - 15
Leg press or seated calf press: 3 x 12 - 15
Abs:(Do the following
2 exercises in superset form)
Hanging knee raises: 2 x max reps
Bench crunches: 2 x max reps
Standing bar twists: 3 - 5 minutes
Delts:
Light dbell lat raises: 3 x 15(light pump sets)
Seated dbell press: 4 x 8 - 10
Single arm lat raises: 4 x 8 - 10
Seated press behind neck: 3 x 10 - 12
Day 1: Pm workout =- Quads, Calves and Abs
Legs:
Thigh extension: 5 x 12 - 15
Squats: 5 x 15, 12, 12, 10 and 15
Leg press or Hack squat: 5 x 15, 12, 12, 10 and 15
Hit this body part hard, Then rest for a short time then:
Lunges for 3 - 4 sets in good style. This will pump and shape the thighs.
Pose the thighs for a while after this workout, It will help bring out the striations.
Day 2: Am workout - Calves, Abs and BicepsAbs and calves as day 1, you can use this as a warm up.
Biceps:
Dbell concentration curls: 4 x 8 - 10
Preacher curls: 5 x 10 - 12 machine or bar
Seated alternate dbell curls: 4 x 8 - 10
Single arm preacher curls: 4 x 10 - 12
Finish off this workout with 3 sets of "behind the back" wrist curls to pump off the forearm extensors.
Day 2: Pm workout - Chest and Hams
Chest:
Flat dbell flyes: 4 x 12 - 15 pump
Slight incline dbell press: 5 x 10 - 12
Flat bench press: 5 x 8 - 10 as heavy as possible but go for the best style you can.
Incline dbell flyes: 5 x 8 - 10 full stretch as possible
Hams:
Stiff legged deadlifts: 4 x 8 -10 as heavy as possible standing on a box/platform
Leg curls: 5 x 10 - 12 keeping the hips down as best you can
Note: After ham work, fully stretch the muscles to prevent injury and cramp.
Day 3: Am workout - Calves, Abs and Triceps
Triceps:
Dbell french press: 4 x 12 - 15
Triceps pushdowns: 5 x 10 - 12 as hard as possible
Flat triceps press: 5 x 8 - 10 good style, to forehead
Dbell kickbacks: 4 x 8 - 10
Abs and calves as Day 1
Day 3: Pm workout - Back and Rear Delts
Back:
Lat pulldowns to front: 5 x 10 - 12 aim to hit upper ches
One arm dbell rows: 4 x 8 - 10 as heavy as possible
Lat pulldowns to rear: 4 x 10 - 12 full stretch
Low pulley row: 5 x 8 - 10
Rear Delts:
Bent over lat raises: 4 x 8 - 10
Upright row: 4 x 8 - 10
Then repeat from day 1. Train 6 days with 1 days rest.
Notes:
The training, As you can see, Is very hard but also extremely effective.
Each training routine should be hit hard and fast; In the gym, job done then out. It will test your strength and will power to the limit, especially first thing in the morning, But who said this sport was easy! BUT remember, the training system above is designed for appoximately 4 - 6 weeks to cut. It can be used to get in shape as I have said before BUT again, It is fucking hard!
Pre-workout remember that you will need to load up on carbs, in order that you will have the energy for such workouts. A good pre-workout carb drink would work perfect here for drinking DURING your workout too. You would soon notice a lack of power, a major drain if you like, should these workouts not be fuelled enough, especially if you do not get enough sleep at night.
As for supplements, well I could and do recommend many different ones. But in such a case, and for such a level of training, you would do well to make sure that quality supplements are used for the purpose of achieving HIGH quality results.
The point being, if you are trying to get the best out of your training for whatever purpose, NOT taking supplements COULD be a major downfallthat you would regret. Remember, bodybuilding is a sport that takes a shitload out of you most of the time, so putting extra vitamins can only be a good thing. Most of us do not enough, NOR correctly ost of the time, so supplements are a back up that only the foolish would pass off.