Quick cutter | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Quick cutter

Shared By : Swill

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 2883 / 20079

Average Rating

Based upon 133 vote(s)

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Description

I'm an ectomorph. I have been looking through the workouts that have been submitted here and found nothing that really would cut me down in quick time so I created my own workout. This workout focuses on high rep and muscle fatigue. There is not a lot of rest time so you are constantly burning calories. Give it a try and see if you can keep up. All sets should be done at 15 reps starting while working down to 12 rep failure on fourth set. *999 denotes each set till failure.

Monday

Chest/Triceps/Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	45 sec	12	4
Chest		Dumbbell Decline Fly	30 sec	12	4
Chest		Barbell Decline Bench Press	45 sec	12	4
Chest		Cable Incline Fly	30 sec	12	4
Chest		Barbell Bench Press	45 sec	12	4
Triceps		Dip	60 sec	999	4
Triceps		Barbell Lying Triceps Extension	45 sec	12	4
Triceps		Triceps Pushdown - Rope	30 sec	12	4
Triceps		Barbell Close Grip Bench Press	45 sec	12	4
Triceps		Cable Rope Overhead Triceps Extension	30 sec	12	4
Abs		Cable Crunch	30 sec	20	4
Abs		Cross-Body Crunch	30 sec	15	4
Abs		Hanging Leg Raise	30 sec	15	4
Abs		Seated Leg Tucks	30 sec	15	4

Tuesday

Back/Bi/Cavs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	999	3
Back		One-Arm Dumbell Row	30 sec	12	4
Back		Underhand Pull down	45 sec	12	4
Back		T Bar Row	45 sec	12	4
Back		Cable Lateral Raise	30 sec	12	4
Back		Alternating Renegade Row	45 sec	12	4
Biceps		Dumbbell Alternate Bicep Curl	30 sec	12	4
Biceps		EZ-Bar Curl	45 sec	12	4
Biceps		Hammer Curls with Rope	30 sec	12	4
Biceps		Preacher Curl	45 sec	12	4
Lower Legs		Calf Press On Leg Press Machine	30 sec	15	4
Lower Legs		Standing Barbell Calf Raise	45 sec	15	4
Lower Legs		Seated Calf Raise	45 sec	15	4

Thursday

Shoulders/Arms/Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	45 sec	12	4
Shoulders		Smith Machine Up Right Row	45 sec	12	4
Shoulders		Dumbbell Arnold Press	45 sec	12	4
Shoulders		Dumbbell Bent Over Delt Raise	30 sec	12	4
Shoulders		Dumbbell Lateral Raise	30 sec	12	4
Shoulders		Dumbbell Front Raise	30 sec	12	4
Triceps		Band Back Fly	30 sec	12	4
Triceps		Pullover On Stability Ball With Weight	30 sec	12	4
Triceps		EZ Bar Decline Close Grip Skull Crusher	45 sec	12	4
Biceps		Alternate Hammer Curl	45 sec	12	4
Biceps		Barbell Drag Curl	45 sec	12	4
Biceps		Body Row	45 sec	12	4
Abs		Hanging Leg Raise	30 sec	999	4
Abs		Seated Flat Bench Leg Pull-In	30 sec	999	4
Abs		Ab Crunch Machine	45 sec	15	4

Friday

Upper/Lower Legs/Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	45 sec	12	4
Upper Legs		Barbell Hack Squat	45 sec	12	4
Upper Legs		Leg Extensions	45 sec	12	4
Upper Legs		Barbell One Leg Squat	45 sec	12	4
Upper Legs		Dumbbell Step Ups	45 sec	12	4
Lower Legs		Standing Barbell Calf Raise	30 sec	12	4
Upper Legs		Pile Squat	30 sec	12	4
Upper Legs		Dumbbell Lunges	45 sec	12	4
Upper Legs		Freehand Jump Squat	30 sec	12	4
Abs		Alternate Heel Touchers	30 sec	15	4
Abs		Cable Crunch	30 sec	20	4
Abs		Exercise Ball Crunch	30 sec	15	4
Abs		Kettlebell Figure Eight	30 sec	15	4

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