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Cardio Cutting*
Cutting
Intermediate
Barbell
Plan Details
The Cardio Cutting* routine by MelissaMagder is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings. With this workout you get out what you put in. Your diet is more important that your workout. Make sure you're around 500 calories per day deficient.
Routine detail
Day 1
Chest and Triceps
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 8,8,6,6 Reps
Barbell Incline Bench Press
4 Sets x 8,8,6,6 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Abs and Cardio
Est. 61 min
4 exercises
Running
1 Set
Air Bike
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Day 3
Back and Biceps
Est. 47 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8,8,6,6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ-Bar Curl 21(7Low-7High-7Full)
3 Sets x 21 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 4
Abs and Cardio
Est. 60 min
10 exercises
Running
1 Set
Air Bike
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Plank
1 Set
Air Bike
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Plank
1 Set
Day 5
Legs and Shoulders
Est. 73 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
