Adv. TUT 4 day split routine Cutting/Bulking

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Adv. TUT 4 day split routine Cutting/Bulking

Shared By : Claus

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 253 / 3226

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Description

Description:
Cutting/bulking cycle, maintaining/gaining muscles whilst getting lean, doing HIIT after every other training pass, can be Treadmill runing 10 sec at 15 % incline @ 18+ speed, relax standing for 50 seconds and repeat for 10 to 15 minutes or Step machine running 30 sec at speed @ step 18+ and 30 sec at step 1 repeat for 10 to 15 minutes
Doing 20 min to 1 hour cardio on HIIT of days, can be boxing, mma or other cardio exercise
Focus on high fiber breakfast 40 grams of carbs, palio diet through out the day, intake should be 30-40 grams of protein every 2½-3 hours and 40 grams of carbs 30-45 min prio to working out and 40 grams immediately after working out(brown rice or similar).
Time-under-tension training, 4 sec. Eccentric, 2 sec. pause/peaking 1 sec. Concentric, with proper form. You should be able to but on some lean mass whilst getting cut and lean. =)

Monday

1st - Chest, calfs, abs & cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	8	4
Chest		Barbell Bench Press	60 sec	8	4
Chest		Barbell Decline Bench Press	60 sec	8	4
Chest		Cable Incline Fly	60 sec	8	3
Chest		Machine Fly	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Lower Legs		Barbell Seated Calf Raise	60 sec	20	4
Lower Legs		Standing Calf Raises	60 sec	20	4
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	4
Abs		Dragon Flag	60 sec	25	4
Abs		Hanging Leg Raise	60 sec	25	4
Abs		Cable torso rotation	60 sec	25	4
Abs		Cable Crunch	60 sec	25	4
Cardio		Boxing	60 min	N/A	N/A

Monday

2nd - Chest, calfs, abs & cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	8	4
Chest		Dumbbell Bench Press	60 sec	8	4
Chest		Dumbbell Decline Bench Press	60 sec	8	4
Chest		Standing Incline Cable Flyes	60 sec	10	3
Chest		Cable Flat Bench Fly	60 sec	10	3
Chest		Straight Arms Dumbbell Pullover	60 sec	12	3
Lower Legs		Barbell Seated Calf Raise	60 sec	20	4
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	4
Lower Legs		Standing Calf Raises	60 sec	20	4
Abs		Dragon Flag	60 sec	20	4
Abs		Weighted Sit Ups	60 sec	20	4
Abs		Russian Twist	60 sec	20	4
Abs		Ab Rollout on Knees	60 sec	20	4
Cardio		Boxing	60 min	N/A	N/A

Tuesday

1st - Back, traps, forearms & hiit.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	8	4
Back		Chin-Up	60 sec	8	4
Back		Smith Machine Bent Over Row	60 sec	8	4
Back		Cable Seated Row	60 sec	8	4
Back		Barbell Deadlift	60 sec	8	4
Shoulders		Barbell Shrug	60 sec	10	6
Forearms		Barbell Behind The Back Wrist Curl	60 sec	20	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	20	4
Cardio		Treadmill Running	60 min	N/A	N/A

Tuesday

2nd - Back, traps, forearms & hiit.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	8	4
Back		Straight Arm Push Down	60 sec	8	4
Back		Barbell Bent Over Row	60 sec	8	4
Back		Cable Seated Row	60 sec	8	4
Back		Seated Good Mornings	60 sec	12	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	12	6
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	20	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	20	4
Cardio		Treadmill Running	60 min	N/A	N/A

Wednesday

1st - Biceps, triceps, abs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Cable Lying Bicep Cable Curl	60 sec	8	3
Biceps		Preacher Curl Machine	60 sec	8	4
Biceps		Hammer Curls with Rope	60 sec	8	4
Biceps		Overhead Cable Curl	60 sec	8	4
Triceps		Cable Kickback	60 sec	8	4
Triceps		Barbell Close Grip Bench Press	60 sec	8	4
Triceps		Cable Lying Triceps Extension	60 sec	8	4
Triceps		Dip Machine	60 sec	8	4
Abs		Dragon Flag	60 sec	20	4
Abs		Cable torso rotation	60 sec	20	4
Abs		Hanging Leg Raise	60 sec	20	4
Abs		Cable Crunch	60 sec	20	4
Cardio		Boxing	60 min	N/A	N/A

Wednesday

2nd - Biceps, triceps, abs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Cable Standing One Arm Bicep Curl	60 sec	8	4
Biceps		Barbell Wide Grip Standing Biceps Curl	60 sec	8	4
Biceps		Hammer Curls	60 sec	8	4
Biceps		Overhead Cable Curl	60 sec	8	4
Triceps		Barbell Lying Triceps Extension	60 sec	8	4
Triceps		Tricep Dumbbell Kickback	60 sec	8	4
Triceps		Dip	60 sec	8	4
Triceps		Barbell Close Grip Bench Press	60 sec	8	4
Abs		Dragon Flag	60 sec	20	4
Abs		Weighted Sit Ups	60 sec	20	4
Abs		Leg Pull-In	60 sec	20	4
Abs		Russian Twist	60 sec	20	4
Cardio		Boxing	60 min	N/A	N/A

Thursday

1st - Legs, delts, forearms & hiit.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Wide Stance Squat	60 sec	12	4
Upper Legs		Bulgarian Squat	60 sec	12	4
Upper Legs		Leg Extensions	60 sec	14	4
Upper Legs		Barbell Squat To A Bench	60 sec	12	4
Upper Legs		Lying Leg Curls	60 sec	12	4
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	12	4
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Machine Shoulder Press	60 sec	8	4
Shoulders		One Arm Incline Lateral Raise	60 sec	8	4
Shoulders		Front Plate Raise	60 sec	8	4
Shoulders		Reverse Flyes	60 sec	8	4
Shoulders		Cable Rear Lateral Raise	60 sec	8	4
Cardio		Step Machine	60 min	N/A	N/A

Thursday

2nd - Legs, delts, forearms & hiit.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	12	4
Upper Legs		Barbell Squat To A Bench	60 sec	12	4
Upper Legs		Bulgarian Squat	60 sec	12	4
Upper Legs		Leg Extensions	60 sec	14	4
Upper Legs		Seated Leg Curl	60 sec	12	4
Upper Legs		Clean Deadlift	60 sec	12	4
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Machine Shoulder Press	60 sec	8	4
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	8	4
Shoulders		Cable Up Right Row	60 sec	8	4
Shoulders		Dumbbell Front Raise	60 sec	8	4
Shoulders		Reverse Flyes	60 sec	8	4
Shoulders		Dumbbell Lateral Raise	60 sec	8	4

Friday

Rest and/or Startover

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