MARCUSAURELIUS3
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8 Weeks Cut 5days8weeks program
Information
Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Tags :
Description
Monday: Quads, Calves & Lower Abs
Tuesday: Chest and Shoulders
Wednesday: Arms
Thursday: Lower Back, Hamstrings & Upper Abs
Friday: Upper Back & Calves
Saturday: Active Rest Day
Sunday: Active Rest Day
Week 1. 15 reps per exercise rest 90 secs
Week 2. Use resistance bands for added intensity rest 45 to 60 secs
Week 3. First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.then perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps. rest 60 between the sets
Week 4, 5, 6 and 8. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.
Week 7. SuperSet 2 exercises for 3 sets. Rest period between each superset equals the number of reps completed
Cardio will be done twice per day. One session performed in the morning and one session performed in the evening. You CANNOT combine both cardio sessions into one prolonged session. Starting from 20 mins in the 1st week Every week you’ll be adding an additional 5 min at the morning cardio 5 min at the evening.
Day 1
Quads, Lower ABS and Calves
Day 2
Chest and Shoulders Day
Day 3
Arms
Day 4
Lower Back, Hamstrings and Upper ABS
Day 5
Upper Back and Calves
Day 6
Rest Day
Day 7
Rest Day
Day 8
Quads, Lower ABS and Calves
Day 9
Chest and Shoulders Day
Day 10
Arms
Day 11
Lower Back, Hamstrings and Upper ABS
Day 12
Upper Back and Calves
Day 13
Chest and Shoulders Day
Day 14
Rest Day
Day 15
Quads, Lower ABS and Calves
Day 16
Chest and Shoulders Day
Day 17
Arms
Day 18
Lower Back, Hamstrings and Upper ABS
Day 19
Upper Back and Calves
Day 20
Rest Day
Day 21
Rest Day
Day 22
Quads, Lower ABS and Calves
Day 23
Chest and Shoulders Day
Day 24
Arms
Day 25
Lower Back, Hamstrings and Upper ABS
Day 26
Upper Back and Calves
Day 27
Rest Day
Day 28
Rest Day
Day 29
Quads, Lower ABS and Calves
Day 30
Chest and Shoulders Day
Day 31
Arms
Day 32
Lower Back, Hamstrings and Upper ABS
Day 33
Upper Back and Calves
Day 34
Rest Day
Day 35
Rest Day
Day 36
Quads, Lower ABS and Calves
Day 37
Chest and Shoulders Day
Day 38
Arms
Day 39
Lower Back, Hamstrings and Upper ABS
Day 40
Upper Back and Calves
Day 41
Rest Day
Day 42
Rest Day
Day 43
Quads, Lower ABS and Calves
Day 44
Chest and Shoulders Day
Day 45
Arms
Day 46
Lower Back, Hamstrings and Upper ABS
Day 47
Upper Back and Calves
Day 48
Rest Day
Day 49
Rest Day
Day 50
Quads, Lower ABS and Calves
Day 51
Chest and Shoulders Day
Day 52
Arms
Day 53
Lower Back, Hamstrings and Upper ABS
Day 54
Upper Back and Calves
Day 55
Rest Day
Day 56
Rest Day