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Full Body Cutting w/HIIT
Cutting
Advanced
Machine strength
Plan Details
The Full Body Cutting w/HIIT routine by kjrehm is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Sunday Sprints: 8 sets for 50m or 6 for 100m Saturday Sprints: 4 sprints for 400m or 8 for 200m 100 reps = to failure Back day (Mon) - wide grip lat pulldown & Pullover 10/8/6/4 reps Legs day (Wed) - leg extensions 10/8/6/4 reps Arms day (Friday)- do bicep/tricep supersets
Routine detail
Mon
Back
Est. 110 min
7 exercises
Pull-Up
5 Sets x 100 Reps
T Bar Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Tue
Shoulders
Est. 64 min
7 exercises
Push Jerk
6 Sets x 3 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell External Rotation
5 Sets x 8 Reps
Barbell Push Press
6 Sets x 8 Reps
Wed
Legs
Est. 64 min
6 exercises
Barbell Hang Clean
6 Sets x 3 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Arms
Est. 78 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Drag Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable V-Bar Pushdown
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Sat
Track/chest/Back (supersets)
Est. 155 min
11 exercises
Running
1 Set
Smith Machine Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Incline Fly
4 Sets x 10 Reps
dumbbell pullover
4 Sets x 10 Reps
Cable Decline Chest Fly
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 100 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Sun
Track/Glutes/Calves
Est. 43 min
5 exercises
Sprints
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
