Cut & Strengthen | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Cut & Strengthen

Shared By : Tha Fortress

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced
Downloads / Views : 11 / 304

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Description

Drop bf % while still strengthening your total body. Combining heavier weights/lower rep scheme at the begining of each exercise as well as, lighter weight/higher reps at the end. With the ability to hit each body part twice per week. First 2 Sets of each exercise (unless otherwise noted in rep/set column) perform 6-8 Reps. Second 2 Sets perform 15-20 Reps.

Day 1

Chest+Triceps+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	12	4
Chest		Barbell Bench Press	60 sec	12	4
Chest		Smith machine Decline Bench	60 sec	12	4
Chest		Straight Arms Dumbbell Pullover	60 sec	12	4
Chest		Cable Cross Over	60 sec	12	4
Triceps		Dumbbell Incline Triceps Extension	60 sec	12	4
Triceps		Weighted Bench Dip	60 sec	12	4
Triceps		Barbell Close Grip Bench Press	60 sec	12	4
Abs		Decline Crunch	60 sec	20	4

Day 2

Legs+Shoulders+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	12	4
Upper Legs		Leg Press	60 sec	12	4
Upper Legs		Leg Extensions	60 sec	12	4
Upper Legs		Lying Leg Curls	60 sec	12	4
Shoulders		Smith Machine Overhead Shoulder Press	60 sec	12	4
Shoulders		Dumbbell Arnold Press	60 sec	12	4
Shoulders		Machine Lateral Raise	60 sec	12	4
Shoulders		Barbell Shrug	60 sec	12	4
Abs		Reverse Crunch	60 sec	20	4

Day 3

Back+Biceps+Forearms+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Reverse Grip Bent Over Row	60 sec	12	4
Back		Standing Low Cable Row	60 sec	12	4
Back		Wide-Grip Lat Pulldown	60 sec	12	4
Back		Cable Seated Row	60 sec	12	4
Biceps		Barbell Curl	60 sec	12	4
Biceps		Incline Dumbbell Curl	60 sec	12	4
Biceps		Cable Preacher Curl	60 sec	12	4
Forearms		Reverse Barbell Curl	60 sec	20	2
Forearms		Seated Dumbbell Palms-Down Wrist Curl	60 sec	20	2
Abs		Hanging Leg Raise	60 sec	20	4

Day 4

Chest+Triceps+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	12	4
Chest		Barbell Bench Press	60 sec	12	4
Chest		Smith machine Decline Bench	60 sec	12	4
Chest		Straight Arms Dumbbell Pullover	60 sec	12	4
Chest		Cable Cross Over	60 sec	12	4
Triceps		Dumbbell Incline Triceps Extension	60 sec	12	4
Triceps		Weighted Bench Dip	60 sec	12	4
Triceps		Barbell Close Grip Bench Press	60 sec	12	4
Abs		Decline Crunch	60 sec	20	4

Day 5

Legs+Shoulders+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	12	4
Upper Legs		Leg Press	60 sec	12	4
Upper Legs		Leg Extensions	60 sec	12	4
Upper Legs		Lying Leg Curls	60 sec	12	4
Shoulders		Smith Machine Overhead Shoulder Press	60 sec	12	4
Shoulders		Dumbbell Arnold Press	60 sec	12	4
Shoulders		Machine Lateral Raise	60 sec	12	4
Shoulders		Barbell Shrug	60 sec	12	4
Abs		Reverse Crunch	60 sec	20	4

Day 6

Back+Biceps+Forearms+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Reverse Grip Bent Over Row	60 sec	12	4
Back		Standing Low Cable Row	60 sec	12	4
Back		Wide-Grip Lat Pulldown	60 sec	12	4
Back		Cable Seated Row	60 sec	12	4
Biceps		Barbell Curl	60 sec	12	4
Biceps		Incline Dumbbell Curl	60 sec	12	4
Biceps		Cable Preacher Curl	60 sec	12	4
Forearms		Reverse Barbell Curl	60 sec	20	2
Forearms		Seated Dumbbell Palms-Down Wrist Curl	60 sec	20	2
Abs		Hanging Leg Raise	60 sec	20	4

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