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Cutty Sark Week 2
Cutting
Intermediate
Dumbbell
Plan Details
The Cutty Sark Week 2 routine by Wild_Islander is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
for 10 set routines work along pyramid of weights for each exercise. combine with 2 x 20 minutes cardio sessions per day
Routine detail
Mon
shoulders, legs & abs
Est. 50 min
15 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Hammer Shoulder Press
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Kettlebell Goblet Squat
5 Sets x 5 Reps
Cross Body Crunch
1 Set x 12 Reps
bottoms up
1 Set x 12 Reps
Plank
1 Set
Cross Body Crunch
1 Set x 12 Reps
bottoms up
1 Set x 12 Reps
Plank
1 Set
Cross Body Crunch
1 Set x 12 Reps
bottoms up
1 Set x 12 Reps
Plank
1 Set
Tue
chest and triceps
Est. 42 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Bench Press
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 5 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 5 Reps
Kettlebell One-Arm Swing
6 Sets x 10 Reps
Wed
back, biceps & abs
Est. 44 min
15 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Incline Bench Row
5 Sets x 5 Reps
Dumbbell Upright Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable One-Arm Side Bend
1 Set x 12 Reps
land mine 180's
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable One-Arm Side Bend
1 Set x 12 Reps
land mine 180's
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable One-Arm Side Bend
1 Set x 12 Reps
land mine 180's
1 Set x 12 Reps
Thu
shoulders & legs
Est. 40 min
8 exercises
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Deltoid Raise
5 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kettlebell Hang Clean
3 Sets x 10 Reps
Fri
chest, triceps &abs
Est. 45 min
14 exercises
Cable Lower Chest Raise
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Cable Tricep Extension (Kneeling)
5 Sets x 5 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
suspended fallout
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
suspended fallout
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
suspended fallout
1 Set x 12 Reps
Sat
back and biceps
Est. 32 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Dumbbell Zottman Curl
5 Sets x 5 Reps
Dumbbell Alternating Incline Curl
5 Sets x 5 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 5 Reps
dumbbell clean
3 Sets x 10 Reps
