Been doing the same routine for a year now, so I’ve been thinking about a change. Also, I now workout before work, so mentally prefer the idea of a shorter workout (40 mins or less). This isn’t set in stone, so can spend longer if have to. Happy to be in the gym more frequently, but ideally want to keep the workouts short and intense.

My main concern is being natural and on a cut, is it a good idea to workout so often? My shoulders are going to be hit pretty frequently, 5 out the 6 days in fact. Obviously don’t want to mess them up long term. Volume is fairly low each session to compensate for frequency I’ll be in the gym.

I get 8-8 half hours sleep each night and my diet is pretty much is 95 -100% clean each week, slowly tapering off portion sizes when weight loss halts. This is the routine I had in mind.

Chest

Incline DB - 2x working sets

Flat DB - 2x working sets

Weighted Dips - 2x working sets

Flys - 2x working sets

Back

One Arm Row 2x working sets

Pullup 1x working set

Lat Pulldown 2x working sets

Rack Pull 2x working sets

Arms

CG Bench 2x working sets

Bi Curl 2x working sets

Overhead DB Ext 2x working sets

DB preacher 2x working sets

Shoulders

DB Shoulder Press 2x working sets

Lat Raise 2x working sets

Bent over Raise 2x working sets

Shrugs 2x working sets

Legs

Front Squat 2x working sets

Leg Press 2x working sets

Leg Curl 2x working sets

Calf Raise 2x working sets

off

Start over again…

The past 7 weeks since I’ve started the cut I lost just under a stone in weight by lifting weights 4 or 5 x per, using a 3 way split. Days included 40 mins cv first thing. Strength wise, I’ve only lost a rep on most exercises.

You may ask why change? Like I said, its mainly because I don’t like working out for 50 - 60 mins first thing. I really don’t enjoy the sscv on the bike (who does! :))and I’m willing to see if just lifting weights alone is enough to get down to around 10%. Maybe do some on my off day.

Old routine was:

Chest + Arms

Incline DB 2x ws

Flat DB 2x ws

EZ Curl 2x ws

Preacher 2x ws

Dips Weighted 2xws

Overhead 2x ws

Legs

F Squat 2x ws

Leg Press 2x ws

Leg Curl 2x ws

Calf Raise 2x ws

Bent Over Raise 2x ws

cv day

Shoulders + back

DB Shoulder 2x ws

One Arm Row 2x ws

Pullup 1x ws

Lat PDown 2xws

Lat Raise 2xws

cv day

Chest + Arms and so on…

Thanks for reading, any suggestions and opinions are welcome.