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A CLEAN CUT
Cutting
Beginner
Machine strength
Plan Details
The A CLEAN CUT routine by ShreyasPurandare is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Those who are obese and cant run or jog like me I have shared my routine for gym along with which we need to eat clean and focus on protein intake more than carbs. Focusing on Cutting I have clubbed my routine which even I will be following from Feb to May 2018. After which I will be uploading A Clean Cut 2 (If i need to lose more fat %). Once you get used to the exercises increase the sets or make modifications like using cables instead of dumbells or reversing grips etc. Feel free to include Treadmill walking / running or elliptical and other such cardio exercises in the beginning and /or end of the routine to burn more calories.. happy cutting everyone :)
Routine detail
Mon
CHEST with Tricep fatigue
Est. 50 min
6 exercises
Push-Up
1 Set x 99 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 99 Reps
Tue
SHOULDERS
Est. 28 min
5 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Wed
ARMS
Est. 72 min
9 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
2 Sets x 12 Reps
Dumbbell Alternating Incline Curl
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Bench Dip
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
2 Sets x 99 Reps
Thu
LEGS
Est. 37 min
6 exercises
Barbell Clean Deadlift
2 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hack Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Fri
BACK with bicep fatigue
Est. 56 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 16 Reps
Dumbbell One-Arm Row
2 Sets x 16 Reps
Cable Pull Through
3 Sets x 16 Reps
Cable Rope Hammer Curl
2 Sets x 99 Reps
Sat
ABS
Est. 48 min
7 exercises
Barbell Side Bend
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Bench Crunch
3 Sets x 25 Reps
Decline Crunch
2 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Leg Raise
2 Sets x 16 Reps
Plank
2 Sets
