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Cutting Workout
Cutting
Advanced
Machine strength
Plan Details
The Cutting Workout routine by bruni86 is a 11 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is cutting routine that is designed specifically for fat-loss and building your desired beach body. It is a Monday/Wednesday/Friday training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused upon to stimulate the body in releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look. When you start the routine you will start on Week 1 - Upper Body on Monday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results. ** Abs are done twice a week on any workout day during the routine week that you are performing. If you are doing cardio on that day, do ab exercises before cardio. Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss. Cardio can be performed in the beginning of the workout (except on days that you are doing lower body) but is more preferable to do your cardio at the end of your workouts. On days you aren't working out you can also perform about 45 to 60 minutes worth of cardio to continue the fat-burning process and keep your body's metabolism stimulated. *** Note : Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results. By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day. If cardio becomes to easy at the pace you are going, increase the speed or incline of the treadmill. You can also perform HIIT (High Intensity Interval Training) which you perform about 2 - 3 minutes of cardio at high interval/speed and then 1 - 2 minutes of steady walking/slow interval speeds. This HIIT cardio style enhances calorie and fat burning within the body.
Routine detail
Any
Cardio
Est. 49 min
5 exercises
Decline Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Plank
3 Sets
Any
1 Upper Body
Est. 44 min
9 exercises
Walking
1 Set
Decline Crunch
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Any
3 Upper Body
Est. 50 min
10 exercises
Walking
1 Set
Decline Oblique Crunch
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
5 Upper and Lower
Est. 44 min
8 exercises
Walking
1 Set
Decline Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Any
Day 2
Est. 97 min
9 exercises
Walking
1 Set
Side Step-Up
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Stationary Bike
3 Sets
Any
Day 1
Est. 71 min
9 exercises
Walking
1 Set
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Bent Knee Hundreds
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
2 Lower Body
Est. 46 min
9 exercises
Walking
1 Set
Decline Crunch
2 Sets x 8 Reps
Decline Oblique Crunch
2 Sets x 8 Reps
Bench Leg Raise (Supine)
2 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Stability Ball Wall Squat
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Any
Day 3
Est. 73 min
9 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Any
4 Lower Body
Est. 44 min
9 exercises
Walking
1 Set
Decline Crunch
2 Sets x 8 Reps
Decline Oblique Crunch
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Any
Day 4
Est. 61 min
7 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Elliptical Training
3 Sets
Any
Cardio Only
Est. 32 min
1 exercise
Treadmill Running
1 Set
