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APFT
Cutting
Advanced
Body
Plan Details
The APFT routine by tudoram 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 and Abs
Est. 121 min
12 exercises
Jump Squat
3 Sets x 20 Reps
Crunch
3 Sets x 18 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Elliptical Training
1 Set
Elliptical Training
1 Set
Reverse Lunge Crossover
3 Sets
Prisoner Squat
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 18 Reps
Tue
Chest and Abs
Est. 203 min
11 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Walking
1 Set
Dumbbell Fly
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Arms and Abs
Est. 124 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Plank
3 Sets
Treadmill Running
1 Set
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Barbell Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Thu
Back and Abs
Est. 106 min
10 exercises
Rowing
1 Set
Cable Seated Row
3 Sets x 12 Reps
Crunch
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Rowing
1 Set
Pull-Up
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 18 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Fri
Legs and Abs
Est. 121 min
12 exercises
Jump Squat
3 Sets x 20 Reps
Crunch
3 Sets x 18 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Elliptical Training
1 Set
Elliptical Training
1 Set
Reverse Lunge Crossover
3 Sets
Prisoner Squat
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 18 Reps
Sat
Chest and Abs
Est. 203 min
11 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Walking
1 Set
Dumbbell Fly
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Treadmill Running
1 Set
Sun
Arms and Abs
Est. 124 min
13 exercises
Plank
3 Sets
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Barbell Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
