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Matts eXtreme 7 day cut
Cutting
Advanced
Machine strength
Plan Details
The Matts eXtreme 7 day cut routine by mattkle is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
this routine was designed to help you cut and build lean muscle mass. couple it with a thermogenic diet, I reccomend paleo and or follow the Adonis Index healthy eating plan. remember eat lots of veggies include variety in what you eat and try to stick with whole foods and organic produce and plan your meals over 6 sittings with a minimum of 3 hours between them for the best health benefits and growth results. Allow a minimum sleep of 8 houses per night, and drink plenty of water daily.
Routine detail
Day 1
Chest & Shoulders
Est. 59 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Day 2
Legs
Est. 51 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 3
Back
Est. 43 min
5 exercises
Pull-Up
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Straight Arm Pulldowns
4 Sets x 10 Reps
Day 4
Biceps, Triceps
Est. 49 min
7 exercises
21's
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Double Bicep Pose Curls
3 Sets x 8 Reps
EZ Bar Incline Skull Crusher
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 5
Legs
Est. 51 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 6
Abs
Est. 77 min
12 exercises
Oblique Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Tuck Crunch
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 8 Reps
Stability Ball Oblique Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Day 7
Biceps, Triceps
Est. 50 min
8 exercises
21's
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Double Bicep Pose Curls
3 Sets x 8 Reps
EZ Bar Incline Skull Crusher
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Shrugs
3 Sets x 8 Reps
