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Tony's cutting/bulking
Cutting
Intermediate
Dumbbell
Plan Details
The Tony's cutting/bulking routine by galyanad is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
My version of Carr's cutting/bulking mk2 routine. Main modifications are the replacement of the barbell exercises with equivalents, since my company gym doesn't provide barbells. Also added 20 minutes of cardio to the end of each day.
Routine detail
Mon
chest & back
Est. 86 min
8 exercises
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Stationary Bike
1 Set
Tue
shoulders & arms
Est. 103 min
9 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Rotational Curl
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 25 Reps
Elliptical Training
1 Set
Wed
legs
Est. 74 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Stationary Bike
1 Set
Thu
back & chest
Est. 83 min
8 exercises
Smith Machine Deadlift
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Fri
arms & shoulders
Est. 100 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl (Prone)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Bench Leg Raise (Supine)
5 Sets x 25 Reps
Recumbent Bike
1 Set
