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Alternative Day Workout (Cardio, and no weights on free days)
Cutting
Advanced
Dumbbell
Plan Details
The Alternative Day Workout (Cardio, and no weights on free days) routine by jakedmc is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
A Cutting workout which is designed to work on alternative days. Rest is crucial to gain, which is why I do not believe in training weights each day, but cardio on the rest days is an effective way to burning those additional calories. A simple solution to any cutting routine is to eat effectively, do this during this routine also. with so much information on diet, its hard to know what to do. I keep it simple, Protein before and Carbs after. I can, if I am on an end of a cycle of a workout start to loose energy. How to work out - day 1 and week 1 start of about 75% of capability, these should be easy but keep to higher reps, (15). As you progress through a set, increase weight a small amount, (I use 2.5lb). When you next do this routine, start at the middle weight. This takes about 6 weeks before you start to max all weight ability. If you max one out before the end of the cycle, then go as heavy as can on second rep, but reduce final rep to lower weight and max out. Remember to swap routines every 6 week or so. Challenge your body and keep moving. I like to raise heart beat to about 100 and maintain this by a 1 min rest period between each set, and while waiting, stretch and walk about, burning calories is a key goal, burning fat is the aim.
Routine detail
Day 1
Gym Day 1 - Weights and Cardio
Est. 154 min
18 exercises
Stationary Bike
1 Set
Plank
3 Sets
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Stability Ball Plank
3 Sets
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 2
Home Day 1 - Stretch and Core
Est. 39 min
6 exercises
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 12 Reps
Stability Ball Roman Twist
3 Sets x 12 Reps
Stability Ball Plank
3 Sets
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Day 3
Gym Day 2 - Weights and Cardio
Est. 170 min
19 exercises
Stationary Bike
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 12 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 4
Home Day 2 - Stretch and Core
Est. 39 min
6 exercises
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 12 Reps
Stability Ball Roman Twist
3 Sets x 12 Reps
Stability Ball Plank
3 Sets
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Day 5
Gym Day 3 - Weights and Cardio
Est. 164 min
19 exercises
Indoor Cycling
1 Set
Leg Raise
3 Sets x 12 Reps
Leg Slide
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Kettlebell Row
3 Sets x 12 Reps
Cable Reverse Preacher Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Shoulder Circles
3 Sets x 12 Reps
Kettlebell Clean
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell 1/2 Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 6
Home Day 3 - Stretch and Core
Est. 39 min
6 exercises
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 12 Reps
Stability Ball Roman Twist
3 Sets x 12 Reps
Stability Ball Plank
3 Sets
Stability Ball Trunk Rotation
3 Sets x 12 Reps
