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Cutting - Phase 1


Shared By : Lindgren_021

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced
Downloads / Views : 1 / 172

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Description

Cut fat routine.
 
Day 1 Legs and Abs - Heavy
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 6 4 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 6 4 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 6 4 Progress Chart

Abs

 Oblique Crunches 60 sec 12 4 Progress Chart

Abs

 Decline Crunch 60 sec 12 4 Progress Chart
Day 2 Back and Shoulders - Heavy
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 60 sec 6 4 Progress Chart

Back

 Barbell Deadlift 60 sec 6 4 Progress Chart

Biceps

 EZ-Bar Curl 60 sec 6 4 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 6 4 Progress Chart

Biceps

 Hammer Curls 60 sec 6 4 Progress Chart
Day 3 Chest and Arms - Heavy
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 6 4 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 6 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 6 4 Progress Chart

Triceps

 Barbell Lying Triceps Press 60 sec 6 4 Progress Chart

Chest

 Machine Fly 60 sec 6 4 Progress Chart
Day 4 Legs and Abs - Light
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat (L) 60 sec 15 4 Progress Chart

Lower Legs

 Standing Calf Raise (L) 60 sec 15 4 Progress Chart

Upper Legs

 Seated Leg Curl (L) 60 sec 15 4 Progress Chart

Abs

 Oblique Crunches 60 sec 15 4 Progress Chart

Abs

 Decline Crunch 60 sec 15 4 Progress Chart
Day 5 Back and Shoulders - Light
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press (L) 60 sec 15 4 Progress Chart

Back

 Barbell Deadlift (L) 60 sec 15 4 Progress Chart

Biceps

 EZ-Bar Curl (L) 60 sec 15 4 Progress Chart

Shoulders

 Dumbbell Raise 60 sec 15 4 Progress Chart

Back

 Cable Seated Row (L) 60 sec 15 4 Progress Chart

Biceps

 Hammer Curl (L) 60 sec 15 4 Progress Chart

Back

 Wide-Grip Pullup 60 sec 15 4 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug (L) 60 sec 15 4 Progress Chart
Day 6 Chest and Arms - Light
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press (L) 60 sec 15 4 Progress Chart

Triceps

 Cable Triceps Pushdown (L) 60 sec 15 4 Progress Chart

Chest

 Dumbbell Incline Bench Press (L) 60 sec 15 4 Progress Chart

Triceps

 Barbell Lying Triceps Extension (L) 60 sec 15 4 Progress Chart

Chest

 Cable Cross Over 60 sec 15 4 Progress Chart

Forearms

 Palms Down Dumbbell Wrist Curl Over a Bench (L) 60 sec 15 4 Progress Chart

Chest

 Push Up 60 sec 25 4 Progress Chart
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