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superset cutting
Cutting
Advanced
Machine strength
Plan Details
The superset cutting routine by dennisknudsen is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is for cutting and trimming your body. It is a workout inspired by the superset philosophy. It is a day workout but can easily be divided into a 3 day workout doing the first half one week and and the other the week after. Which is what I did. Being based on supersets the actual workout each day is divided into small sections of workout sets. There is only very little time between each set of each exercise. The actual brake comes before starting a new section as you are getting ready for the new exercises NOTES: Workout duration: 45 min - 1h 15 min (depending hard you push yourself) Brake between sets: max 20 sec. ( or as fast as possible) Brake between sections: max 5 min. (or as fast as possible) Ekstra: If you are up for it I can recommend an additional 20-30 min run or 30-40 min. skipping
Routine detail
Day 1
superset day 1, chest & back
Est. 107 min
30 exercises
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
T Bar Row
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
T Bar Row
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
T Bar Row
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Cable One-Arm Rotational Row
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Cable One-Arm Rotational Row
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Cable One-Arm Rotational Row
1 Set x 12 Reps
Kettlebell Push-Up
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Kettlebell Push-Up
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Kettlebell Push-Up
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable Rope Pullover (Supine)
1 Set x 12 Reps
Cable Incline Pulldown (Supine)
1 Set x 12 Reps
Cable Rope Pullover (Supine)
1 Set x 12 Reps
Cable Incline Pulldown (Supine)
1 Set x 12 Reps
Cable Rope Pullover (Supine)
1 Set x 12 Reps
Cable Incline Pulldown (Supine)
1 Set x 12 Reps
Day 2
superset day 2, abs shoulder
Est. 89 min
30 exercises
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable One-Arm Lateral Raise
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable One-Arm Lateral Raise
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable One-Arm Lateral Raise
1 Set x 12 Reps
Cable One-Arm Side Bend
1 Set x 12 Reps
Cable Rope Deltoid Row
1 Set x 12 Reps
Cable One-Arm Side Bend
1 Set x 12 Reps
Cable Rope Deltoid Row
1 Set x 12 Reps
Cable One-Arm Side Bend
1 Set x 12 Reps
Cable Rope Deltoid Row
1 Set x 12 Reps
Cable Reverse Crunch
1 Set x 12 Reps
Dumbbell Alternating Shoulder Press
1 Set x 12 Reps
Cable Reverse Crunch
1 Set x 12 Reps
Dumbbell Alternating Shoulder Press
1 Set x 12 Reps
Cable Reverse Crunch
1 Set x 12 Reps
Dumbbell Alternating Shoulder Press
1 Set x 12 Reps
Decline Bench Weighted Twist
1 Set x 12 Reps
Dumbbell Seated Front Raise (Hammer)
1 Set x 12 Reps
Decline Bench Weighted Twist
1 Set x 12 Reps
Dumbbell Seated Front Raise (Hammer)
1 Set x 12 Reps
Decline Bench Weighted Twist
1 Set x 12 Reps
Dumbbell Seated Front Raise (Hammer)
1 Set x 12 Reps
Kettlebell Leg Pass
1 Set x 12 Reps
Dumbbell One-Arm Arnold Press
1 Set x 12 Reps
Kettlebell Leg Pass
1 Set x 12 Reps
Dumbbell One-Arm Arnold Press
1 Set x 12 Reps
Kettlebell Leg Pass
1 Set x 12 Reps
Dumbbell One-Arm Arnold Press
1 Set x 12 Reps
Day 3
superset day 3, legs arms
Est. 88 min
30 exercises
Barbell 1/2 Squat
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Barbell 1/2 Squat
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Barbell 1/2 Squat
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Barbell Front Squat
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Barbell Front Squat
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Barbell Front Squat
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Barbell Split Jump
1 Set x 12 Reps
Barbell Concentration Curl (Close Grip)
1 Set x 12 Reps
Barbell Split Jump
1 Set x 12 Reps
Barbell Concentration Curl (Close Grip)
1 Set x 12 Reps
Barbell Split Jump
1 Set x 12 Reps
Barbell Concentration Curl (Close Grip)
1 Set x 12 Reps
Cable Leg Kickback
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Leg Kickback
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Leg Kickback
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Barbell Standing Calf Raise
1 Set x 12 Reps
EZ Bar Seated Reverse Grip French Press
1 Set x 12 Reps
Barbell Standing Calf Raise
1 Set x 12 Reps
EZ Bar Seated Reverse Grip French Press
1 Set x 12 Reps
Barbell Standing Calf Raise
1 Set x 12 Reps
EZ Bar Seated Reverse Grip French Press
1 Set x 12 Reps
Day 4
superset day 4, chest & back
Est. 86 min
30 exercises
Dumbbell Incline Fly With A Twist
1 Set x 12 Reps
Barbell Cambered Row (Prone)
1 Set x 12 Reps
Dumbbell Incline Fly With A Twist
1 Set x 12 Reps
Barbell Cambered Row (Prone)
1 Set x 12 Reps
Dumbbell Incline Fly With A Twist
1 Set x 12 Reps
Barbell Cambered Row (Prone)
1 Set x 12 Reps
Cable Lower Chest Raise
1 Set x 12 Reps
Cable Reverse Crossover
1 Set x 12 Reps
Cable Lower Chest Raise
1 Set x 12 Reps
Cable Reverse Crossover
1 Set x 12 Reps
Cable Lower Chest Raise
1 Set x 12 Reps
Cable Reverse Crossover
1 Set x 12 Reps
Cable Upper Chest Crossover
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Upper Chest Crossover
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Upper Chest Crossover
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Leverage Decline Chest Press
1 Set x 12 Reps
Barbell One-Arm Row
1 Set x 12 Reps
Leverage Decline Chest Press
1 Set x 12 Reps
Barbell One-Arm Row
1 Set x 12 Reps
Leverage Decline Chest Press
1 Set x 12 Reps
Barbell One-Arm Row
1 Set x 12 Reps
Leverage Incline Chest Press
1 Set x 12 Reps
Leverage Machine Iso Row
1 Set x 12 Reps
Leverage Incline Chest Press
1 Set x 12 Reps
Leverage Machine Iso Row
1 Set x 12 Reps
Leverage Incline Chest Press
1 Set x 12 Reps
Leverage Machine Iso Row
1 Set x 12 Reps
Day 5
superset day 5, abs shoulder
Est. 85 min
30 exercises
Dragon Flag
1 Set x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 12 Reps
Dragon Flag
1 Set x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 12 Reps
Dragon Flag
1 Set x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 12 Reps
Cable Rope Face Pull
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 12 Reps
Cable Rope Face Pull
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 12 Reps
Cable Rope Face Pull
1 Set x 12 Reps
Dumbbell Wood Chop
1 Set x 12 Reps
Smith Machine Shrug
1 Set x 12 Reps
Dumbbell Wood Chop
1 Set x 12 Reps
Smith Machine Shrug
1 Set x 12 Reps
Dumbbell Wood Chop
1 Set x 12 Reps
Smith Machine Shrug
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Smith Machine Shoulder Press
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Smith Machine Shoulder Press
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Smith Machine Shoulder Press
1 Set x 12 Reps
Kettlebell Double Windmill
1 Set x 12 Reps
Barbell Behind the Back Shrug
1 Set x 12 Reps
Kettlebell Double Windmill
1 Set x 12 Reps
Barbell Behind the Back Shrug
1 Set x 12 Reps
Kettlebell Double Windmill
1 Set x 12 Reps
Barbell Behind the Back Shrug
1 Set x 12 Reps
Day 6
superset day 6, legs arms
Est. 85 min
30 exercises
Machine Leg Extension
1 Set x 12 Reps
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Dumbbell Jump Squat
1 Set x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
1 Set x 12 Reps
Dumbbell Jump Squat
1 Set x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
1 Set x 12 Reps
Dumbbell Jump Squat
1 Set x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Barbell Bicep Drag Curl
1 Set x 12 Reps
Kettlebell Single-Leg Deadlift
1 Set x 12 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 12 Reps
Kettlebell Single-Leg Deadlift
1 Set x 12 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 12 Reps
Kettlebell Single-Leg Deadlift
1 Set x 12 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 12 Reps
Machine Single-Leg Calf Press
1 Set x 12 Reps
Dumbbell Seated Hammer Curl
1 Set x 12 Reps
Machine Single-Leg Calf Press
1 Set x 12 Reps
Dumbbell Seated Hammer Curl
1 Set x 12 Reps
Machine Single-Leg Calf Press
1 Set x 12 Reps
Dumbbell Seated Hammer Curl
1 Set x 12 Reps
