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proper cutting routine 7 day week with cardio and weights
Cutting
Intermediate
Machine strength
Plan Details
The proper cutting routine 7 day week with cardio and weights routine by Dave221982 is a 7 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. 127 min
9 exercises
Machine Shoulder Press
4 Sets x 30 Reps
Dumbbell Lateral Raise
4 Sets x 30 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 25 Reps
Cable Deltoid Raise
4 Sets x 20 Reps
Cable Rope Deltoid Row
4 Sets x 30 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Tue
back +35 minutes cardio
Est. 131 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 30 Reps
Cable V Bar Pulldown
4 Sets x 30 Reps
Machine Back Extension
4 Sets x 25 Reps
Machine Lat Pulldown
4 Sets x 30 Reps
Dumbbell One-Arm Row
4 Sets x 25 Reps
Back Hyperextension
4 Sets x 30 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Wed
chest + abs 40 minutes cardio
Est. 159 min
11 exercises
Barbell Bench Press
4 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 30 Reps
Machine Fly
4 Sets x 30 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Machine Incline Chest Press
4 Sets x 20 Reps
Machine Bench Press
4 Sets x 30 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Thu
biceps, triceps, abs + 45 minutes cardio
Est. 150 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 25 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Machine Dip
4 Sets x 30 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Fri
legs and abs + 30 minutes cardio
Est. 133 min
11 exercises
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Barbell Seated Calf Raise
4 Sets x 20 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Parallel Bar Leg Raise
4 Sets x 20 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Sat
free day upper body + 20 mins cardio
Est. 102 min
8 exercises
Barbell Bench Press
4 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Push-Up (Wide Hand)
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Step Machine
1 Set
Sun
rest day or only cardio of your choice light if any
Est. 0 min
0 exercises
This day is empty
