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super cut
Cutting
Advanced
Barbell
Plan Details
The super cut routine by dexmorgan is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is for all the people that are not sure which form of cardio is best high intensity or low. This includes both. 30 to hr cardio am fasted then do hiit cardio in the evening. I do hiit as follows 5 min warm up followed by 30 seconds all out effort followed by 2 min moderate paced repeated 8 to 10 times followed by 2 min cool down. Do a 3 to 5 min cardio warm up before lifting. Focus on intensity.
Routine detail
Mon
legs
Est. 48 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
stiff leg deadlift
3 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Barbel squat warm up
5 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Tue
Abs
Est. 108 min
8 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
hitt treadmill
1 Set x 1 Rep
Wed
chest shoulders tris
Est. 117 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
hitt treadmill
1 Set x 1 Rep
Treadmill Running
1 Set
Barbell Shrug
3 Sets x 12 Reps
barbel bench warm up
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Reverse Tricep Bench Press
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 1 Rep
Thu
back biceps
Est. 107 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Good Morning
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
hitt treadmill
1 Set x 1 Rep
Fri
abs
Est. 89 min
6 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
hitt treadmill
1 Set x 1 Rep
Seated Leg Tuck
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Sat
chest shoulders tris
Est. 49 min
9 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
barbel bench warm up
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
hitt treadmill
1 Set x 1 Rep
Barbell Upright Row
2 Sets x 8 Reps
Sun
back biceps
Est. 112 min
9 exercises
v bar pull down warm up
5 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
hitt treadmill
1 Set x 1 Rep
Cable V Bar Pulldown
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Pull-Up
1 Set x 50 Reps
Cable Seated Row
3 Sets x 8 Reps
