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FAST CUTTING Routine
Cutting
Intermediate
Machine strength
Plan Details
The FAST CUTTING Routine routine by mawaddah is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine focus on cutting your body, losing fats and give you a perfect strength. Use the same weight with every set of every muscle. don't increase the weight. For example : if you start the "Bench Press" with 20 lb.. continue the 4 sets with the same weight. Don't rest more than 30 sec. between the sets. Take a rest for 3 minutes between the exercises. ((( DONT REST AT ALL BETWEEN THE ABS SETS AND EXERCISES, YOU HAVE TO LOOP THE EXERCISES WITHOUT ANY REST. for example : Do 1 set of "Decline Crunch (NO REST) 1 set of "Cable Side Bends (NO REST) 1 set of "Hanging Knee Raise (NO REST) , then loop for 4 times with 30 rep of each set. I tried to put 3 or 4 exercises for each muscle to save time for people who don't have much time like me.. This routine won't take more than 1 hour daily. If you have more time you can add more exercise of your choice for each muscle. (( sorry for my bad english :))
Routine detail
Day 1
BACK-FOREARMS-ABS
Est. 99 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
1 Set x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 20 Reps
Decline Crunch
4 Sets x 30 Reps
Cable Side Bend
4 Sets x 30 Reps
Hanging Knee Raise
4 Sets x 30 Reps
Day 2
CHEST-FOREARMS-ABS
Est. 113 min
11 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
1 Set x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 20 Reps
Decline Crunch
4 Sets x 30 Reps
Cable Side Bend
4 Sets x 30 Reps
Hanging Knee Raise
4 Sets x 30 Reps
Day 3
ARMS/FOREARMS-ABS
Est. 118 min
12 exercises
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
1 Set x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 20 Reps
Decline Crunch
4 Sets x 30 Reps
Cable Side Bend
4 Sets x 30 Reps
Hanging Knee Raise
4 Sets x 30 Reps
Day 4
LEGS-FOREARMS-ABS
Est. 97 min
10 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
1 Set x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 20 Reps
Decline Crunch
4 Sets x 30 Reps
Cable Side Bend
4 Sets x 30 Reps
Hanging Knee Raise
4 Sets x 30 Reps
Day 5
SHOULDERS-FOREARMS-ABS
Est. 119 min
12 exercises
Smith Machine Shoulder Press
4 Sets x 15 Reps
Smith Machine Rear Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Cable Shrug
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
1 Set x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 20 Reps
Decline Crunch
4 Sets x 30 Reps
Cable Side Bend
4 Sets x 30 Reps
Hanging Knee Raise
4 Sets x 30 Reps
