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Cutting & semi-bulking - abs emphasys
Cutting
Advanced
Machine strength
Plan Details
The Cutting & semi-bulking - abs emphasys routine by panosru is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine focus on body fat loss but also build some muscle. The emphasys given on this routine is in abs, best for people that have most their body fat in abs area and around. The routine works big to small muscle group for instance: Monday: Chest (big muscle group) Tuesday: Shoulders + Traps (small muscle group) Wednesday: Legs (big muscle group) Thursday: Arms (small muscle groups) Friday: Back (big muscle group) Every day contain cardio in the beginning and abs + cardio at the end. Since we don't focus on muscle gain (not that it wont happen) this routine have too much cardio inside because we need to have very good blood circulation. A Fixed 12 reps 3 set is set in between exercises for muscle gain. This can be replaced with 8 reps and 4 sets or with pyramid style for instance start with 15 reps then increase weight and decrease reps so you do 15 then 12 then 10 then 8 (4 sets) or 12 - 8 - 6 (3 reps) if you put much more weight. The focus on this routine is not muscle gain so no need for too much weight.
Routine detail
Mon
Cardio + Chest + Abs
Est. 98 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Treadmill Running
1 Set
Walking
1 Set
Tue
Cardio + Shoulders + Traps + Abs
Est. 125 min
11 exercises
Treadmill Running
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Indoor Cycling
1 Set
Walking
1 Set
Wed
Cardio + Legs + Abs
Est. 110 min
9 exercises
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Indoor Cycling
1 Set
Walking
1 Set
Thu
Cardio + Arms + Abs
Est. 127 min
12 exercises
Treadmill Running
1 Set
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Treadmill Running
1 Set
Walking
1 Set
Fri
Cardio + Back + Abs
Est. 125 min
11 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Indoor Cycling
1 Set
Walking
1 Set
