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4 day Cutter +
Cutting
Advanced
Body
Plan Details
The 4 day Cutter + routine by mr_mer is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
A 4 day routine designed (I hope) to help losing body fat and toning a bit. It is 4 days at the gym targeting muscle groups, and 1 day at home doing total body-body weight exercises. I will try this for 3 months and see how it works.
Routine detail
Mon
Bodyweight
Est. 74 min
10 exercises
Bodyweight Calf Raise
3 Sets x 50 Reps
Reverse Crunch
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Bridge
3 Sets
Plank
3 Sets
Upward Facing Dog
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Stability Ball Wall Squat
3 Sets x 15 Reps
Tue
Arms Day
Est. 75 min
10 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Wed
International Leg Day
Est. 69 min
9 exercises
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 50 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Thu
Torso Day
Est. 76 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Fri
Shoulder Day
Est. 78 min
10 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Weighted Decline Rotation
3 Sets x 15 Reps
Any
Cardio
Est. 22 min
1 exercise
Stationary Bike
1 Set
