cutting split routine
Shared By : Dave221982
Frequency : 7 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 2 / 400

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Description

5 week cutting plan needs to be coupled up with a solid diet with one cheat meal at the weekends. this work out is designed to rise the heart rate and burn through calories, the high intensity workout if coupled with a good diet will protect muscle while losing fat - remember you need to hit every rep count on this plan so if you go too heavy you won't be achieving what the plan is designed to do. by all means if you change anything add more reps because when you are cutting! you shouldn't be lifting heavily as the carbs / energy just isn't there so we smash our energy reserve with reps and less rest time between sets! - enjoy

Monday shoulders with 20 mins cardio
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 20 4 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 20 4 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 60 sec 20 4 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 60 sec 20 4 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 20 4 Progress Chart

Shoulders

Dumbbell Raise Dumbbell Raise 60 sec 20 4 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 60 sec 20 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 20 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 20 4 Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart
Tuesday back and biceps with 30 minutes cardio
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 25 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 25 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 15 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 20 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 20 4 Progress Chart

Back

T Bar Lying Row T Bar Lying Row 60 sec 20 4 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 25 4 Progress Chart

Back

Cable Back Incline Pushdown Cable Back Incline Pushdown 60 sec 20 4 Progress Chart

Back

Cable Upper Row Cable Upper Row 60 sec 20 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 20 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 20 4 Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart
Wednesday Abs, triceps & 1 hour cardio
Muscle Exercise Name Timer Reps Sets Track

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 30 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 30 3 Progress Chart

Abs

Cable Kneeling Pulldown Cable Kneeling Pulldown 60 sec 30 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 30 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 30 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 30 4 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 30 4 Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Cardio

Stationary Bike Stationary Bike 15 min - - Progress Chart
Thursday chest and bicep with 30 minutes cardio
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 15 4 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 20 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 20 4 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 60 sec 20 4 Progress Chart

Chest

Cable Upper Chest Crossovers Cable Upper Chest Crossovers 60 sec 20 4 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 20 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 30 4 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart
Friday legs and 15 minutes cardio
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 20 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 20 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 20 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 20 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 20 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 20 4 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart
Saturday biceps triceps and 75 minutes cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 45 min - - Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 30 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 30 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 30 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 30 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 30 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 30 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 30 3 Progress Chart
Sunday upper body pump with abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 20 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 20 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 20 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 20 4 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 20 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 20 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 20 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 20 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 20 4 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 20 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 30 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 30 3 Progress Chart