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Superset Workout (Cutting and Bulking)
Cutting
Beginner
Body
Plan Details
The Superset Workout (Cutting and Bulking) routine by dancross is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength. We’ve included a few guidelines here as a place to start. You may want to work with a personal trainer or other professional to create a program that will help you meet your goals. To lose weight: 1 to 3 sets of a weight that has you fatigued at 10 to 12 reps. To gain muscle: 3 or more sets of a weight that you can do 6 to 8 reps before you are fatigued. Beginners should work up to this level. To build endurance and health: 1 to 3 sets at a weight that has you fatigued at 12 to 16 reps. Another frequent question is how long you should rest between sets. The more intense the workout, the longer you should rest. When using heavy weights you should rest 2 to 5 minutes between sets. If you’re using lighter weights, rest from 30 seconds to a minute. Your muscles need time to repair and grow so give them a break of at least 48 hours between sessions. Special note to women: Many of you miss out on the bone-building benefits of strength workouts due to the fear that you will “bulk up.†Relax. Most women’s hormone composition will keep them from dramatically increasing muscle size.
Routine detail
Mon
CHEST/BACK/SHOULDERS/TRICEPS
Est. 170 min
15 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 12 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Bent-Over Raise
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 12 Reps
Machine Assisted Pull-Up
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Wed
LEGS/CHEST/BICEPS/FOREARMS
Est. 165 min
15 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 12 Reps
Machine Assisted Pull-Up
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
5 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Fri
CHEST/BACK/SHOULDERS/TRICEPS
Est. 162 min
15 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Bent-Over Raise
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Machine Assisted Pull-Up
5 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Any
WARM UP
Est. 9 min
2 exercises
Dumbbell Squat
1 Set x 8 Reps
Child's Pose
3 Sets
Any
ABS (Cutting)
Est. 165 min
17 exercises
Cable Wood Chop
5 Sets x 12 Reps
Hanging Pike
5 Sets x 12 Reps
Kettlebell One-Arm Swing
5 Sets x 12 Reps
Air Bike
5 Sets x 12 Reps
Reverse Crunch
5 Sets x 30 Reps
Weight Plate Russian Twist
5 Sets x 12 Reps
Toe Touches
5 Sets x 30 Reps
Scissor Kick
5 Sets x 12 Reps
Oblique Crunch
5 Sets x 12 Reps
Plank
5 Sets
Leg Raise
5 Sets x 12 Reps
Side Plank
5 Sets x 12 Reps
BURPEE
4 Sets x 12 Reps
Mountain Climbers
4 Sets x 12 Reps
Boat Pose
4 Sets x 8 Reps
Eagle Pose
4 Sets x 8 Reps
Forearm Plank
4 Sets
Any
FITNESS GOAL
Est. 41 min
7 exercises
Dragon Flag
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Machine Assisted Pull-Up
3 Sets x 12 Reps
Hanging Pike
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Fish Pose
3 Sets x 12 Reps
Any
Stretching
Est. 50 min
7 exercises
Cross-Leg Side Stretch (Supine)
5 Sets x 12 Reps
Overhead Stretch
5 Sets x 12 Reps
Lateral Stretch
5 Sets x 12 Reps
Shell Stretch
5 Sets x 12 Reps
Cross-Leg Side Stretch (Supine)
5 Sets x 12 Reps
Wide Leg Stretch
5 Sets
Bird Dog
5 Sets x 12 Reps
