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proper cutting routine 7 day week with cardio and weights
AUTOPLAYAUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The proper cutting routine 7 day week with cardio and weights routine by brianperry1121 is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
forget heavy weights! it's cutting time no place for ego training now! high reps under tension training with bursts of cardio is key! no one gets ripped with no cardio !!
Routine detail
Mon
shoulders + 30 mins cardio
Est. 112 min
9 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Calf Machine Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
1 Set x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
back +35 minutes cardio
Est. 43 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Row Wide Grip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
chest + abs 40 minutes cardio
Est. 41 min
6 exercises
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Wed
chest + abs 40 minutes cardio
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
biceps, triceps, abs + 45 minutes cardio
Est. 78 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
biceps, triceps, abs + 45 minutes cardio
Est. 82 min
9 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Fri
legs and abs + 30 minutes cardio
Est. 70 min
9 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Elliptical Training
1 Set
Sat
free day upper body + 20 mins cardio
Est. 77 min
12 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Row Wide Grip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Sun
rest day or only cardio of your choice light if any
Est. 4 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Any
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
