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David’s custom
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The David’s custom routine by xdkqwpq is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Mon
Legs/shoulders/Abs
Est. 0 min
13 exercises
Reverse Lunge Crossover
3 Sets
Cable Upright Row
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Tue
Chest and Abs
Est. 0 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
7 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Wed
Arms and Abs
Est. 0 min
10 exercises
Treadmill Running
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Thu
Back and Abs
Est. 0 min
11 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Fri
Legs and Abs
Est. 0 min
9 exercises
Reverse Lunge Crossover
3 Sets
Bodyweight Rear Lunge
3 Sets x 20 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Cable Side Bend
3 Sets x 8 Reps
Treadmill Running
3 Sets
Sat
Chest and Abs
Est. 0 min
12 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Sun
Arms, back and Abs
Est. 0 min
14 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
