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Drop and Gain + conditioning
Cutting
Advanced
Body
Plan Details
The Drop and Gain + conditioning routine by jaymzwatt is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine that I used for 4 month: Dropped 40 lbs of fat and gained 10-15 lbs or muscle, not to waist time at gym I do conditioning in between exercises, focused on abs and legs (snowboarding). Days on day 1 if you don't have spotter you can interchange "barbell bench press" with "dumbbell bench press"
Routine detail
Mon
Day 1
Est. 139 min
14 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 30 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cross Jumps Over Obsticle
3 Sets x 20 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Core Training
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Hanging Pike
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Balance Awareness Exercise
3 Sets x 60 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Elliptical Training
1 Set
Tue
Day 2
Est. 132 min
12 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Clean
3 Sets x 12 Reps
Leg Raise
3 Sets x 40 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Elliptical Training
1 Set
Wed
Day 3
Est. 118 min
11 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Climber Pull-Up
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Thu
Day 4
Est. 124 min
12 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Leg Raise
3 Sets x 40 Reps
Stability Ball Pull-In
3 Sets x 25 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Core Training
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Day 5
Est. 117 min
12 exercises
Elliptical Training
1 Set
Cable Seated Row
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 40 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Core Training
3 Sets x 10 Reps
Elliptical Training
1 Set
Sat
Day 6
Est. 93 min
8 exercises
Boxing
3 Sets
Crunch
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Core Training
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Cross Jumps Over Obsticle
3 Sets x 20 Reps
Elliptical Training
1 Set
