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cutting split routine
Cutting
Intermediate
Machine strength
Plan Details
The cutting split routine routine by Dave221982 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
5 week cutting plan needs to be coupled up with a solid diet with one cheat meal at the weekends. this work out is designed to rise the heart rate and burn through calories, the high intensity workout if coupled with a good diet will protect muscle while losing fat - remember you need to hit every rep count on this plan so if you go too heavy you won't be achieving what the plan is designed to do. by all means if you change anything add more reps because when you are cutting! you shouldn't be lifting heavily as the carbs / energy just isn't there so we smash our energy reserve with reps and less rest time between sets! - enjoy
Routine detail
Mon
shoulders with 20 mins cardio
Est. 130 min
10 exercises
Machine Shoulder Press
4 Sets x 20 Reps
Cable Lateral Raise
4 Sets x 20 Reps
Cable Upright Row
4 Sets x 20 Reps
Cable Deltoid Raise
4 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 20 Reps
Dumbbell Upright Row
4 Sets x 20 Reps
Dumbbell Front Raise
4 Sets x 20 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Elliptical Training
1 Set
Tue
back and biceps with 30 minutes cardio
Est. 172 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 25 Reps
Cable V Bar Pulldown
4 Sets x 25 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
T Bar Row
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Cable Incline Pulldown (Supine)
4 Sets x 20 Reps
Cable Upper Row
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Wed
Abs, triceps & 1 hour cardio
Est. 151 min
11 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Bench Dip
4 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Cable Shoulder Extension
4 Sets x 30 Reps
Machine Tricep Extension
4 Sets x 30 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Stationary Bike
1 Set
Thu
chest and bicep with 30 minutes cardio
Est. 130 min
10 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Cable Mid Chest Crossover
4 Sets x 20 Reps
Cable Upper Chest Crossover
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Preacher Curl Machine
4 Sets x 30 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Fri
legs and 15 minutes cardio
Est. 106 min
9 exercises
Smith Machine Squat
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Step Machine
1 Set
Sat
biceps triceps and 75 minutes cardio
Est. 162 min
10 exercises
Indoor Cycling
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Bench Dip
3 Sets x 30 Reps
Dumbbell Concentration Curl
3 Sets x 30 Reps
Barbell Preacher Curl
3 Sets x 30 Reps
Preacher Curl Machine
3 Sets x 30 Reps
Sun
upper body pump with abs
Est. 139 min
12 exercises
Dumbbell Lateral Raise
4 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Bench Press
4 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
