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Razor Sharp Phase 1
Cutting
Intermediate
Machine strength
Plan Details
The Razor Sharp Phase 1 routine by ernesto.clemente is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Phase 1 (6 weeks) - Giant Sets by James Alexander-Ellis Specific techniques to be used: Use Rest/Pause to make sure you get to prescribed rep range (taking a short 5 sec rest in the middle of the set if you cannot reach the desired rep range) The tempo is a 4 digit number. In the example 4010 it is a 4 second lowering phase, 0 secs pause at bottom, 1 second lift and 0 secs pause at top. Only the A1 exercise in each of the GIANT sets has a specific tempo. For the rest just use a controlled smooth movement. Try to choose a weight for each exercise in the Giant Set, so that you can use the SAME weight throughout all of the sets (for convenience) so if the first exercise feels relatively easy at 10 reps, it is likely that the last few sets will be significantly harder - if you get the intensity right, you WILL be likely to miss reps or have to use REST/PAUSE to complete the 10 reps. This is due to the lack of rest periods between each exercise!
Routine detail
Mon
Chest & Quads
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Split Squat
4 Sets x 10 Reps
Barbell Sumo Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Tue
Hamstring & Back
Est. 51 min
8 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Wide Grip Pull Up
4 Sets x 10 Reps
Wed
Shoulders & Glutes
Est. 49 min
8 exercises
Seated Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
EZ-Bar Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Single Leg Step Up
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Reverse Hyper Extension
4 Sets x 10 Reps
Fri
Chest & Quads
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Split Squat
4 Sets x 10 Reps
Barbell Sumo Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Sat
Hamstring & Back
Est. 51 min
8 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Wide Grip Pull Up
4 Sets x 10 Reps
Sun
Shoulders & Glutes
Est. 49 min
8 exercises
Seated Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
EZ-Bar Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Single Leg Step Up
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Reverse Hyper Extension
4 Sets x 10 Reps
