Victoria's cutting
Shared By : astromonkeyboy
Frequency : 7 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 167

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Description

Strength gains, conditioning and cardio for someone whose getting bored with just lifting.
Weight training phase, resting time is strict. Last rep must be a struggle.
Heavy leg exercise must be changed every week or every session so as to give the lower back time to recover
I.e Front squat to back squat to deadlift.
Calories matter. IF, Keto. make sure to focus on carbs after workout.
Due to restricted Calorie, have 1 cheat day. with 500-900 calorie extra. So plan ahead if partying


HIITs 80% of max heart rate
Workout Load Descending
Round 1: 1m/exercise. 15 sec rest. move to next exercise.
Round 2: 45sec/exercise. 15 sec rest. move to next exercise
Round 3: 30sec/exercise. 15 sec rest. move to next exercise
Round 4: 15sec/exercise. 10 sec rest. move to next exercise
Rest per completed Round: 1min
Rest Day:Cardio is light walk/hike/jog or Bike/pilates/stretch/yoga. Any activity that promotes movement

Machine HIITs: Choose 1 machine only
30min duration.
1min @ 80% Max heart rate
1min Recover.

Day 1 Legs & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 0 sec 5 5 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 90 sec 20 5 Progress Chart

Upper Legs

Leg Press Leg Press 0 sec 5 4 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 90 sec 15 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 4 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 60 sec 12 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 0 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 20 4 Progress Chart
Day 2 Chest, Shoulder & Tricep
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 0 sec 5 5 Progress Chart

Chest

Push Up Push Up 90 sec 15 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 5 4 Progress Chart

Chest

Bench Pushups Bench Pushups 90 sec 15 4 Progress Chart

Shoulders

lying incline lateral raise 60 sec 5 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 5 4 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 5 4 Progress Chart
Day 3 Back Bicep and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 120 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 4 Progress Chart

Back

Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 60 sec 5 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 5 4 Progress Chart

Forearms

Barbell Reverse Preacher Curls Barbell Reverse Preacher Curls 60 sec 5 3 Progress Chart
Day 3 Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Deadlift trap bar 0 sec 5 5 Progress Chart

Upper Legs

Bodyweight Squat 90 sec 20 5 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 0 sec 5 4 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 90 sec 20 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 5 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 5 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 12 4 Progress Chart

Abs

Rowing machine pike to knee tuck slide 60 sec 12 4 Progress Chart

Abs

elevated side bridge raise 60 sec 12 4 Progress Chart
Day 5 Rest Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Take your pet for a walk 60 sec - - Progress Chart
Day 6 HIITs Full Body Blast
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 8 min - - Progress Chart

Upper Legs

Deadlift trap bar 15 sec 20 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 15 sec 20 4 Progress Chart

Back

T Bar Row T Bar Row 15 sec 20 4 Progress Chart

Shoulders

Kettlebell Thruster Kettlebell Thruster 15 sec 20 4 Progress Chart

Upper Legs

Dumbbell farmers walk 180 sec 20 4 Progress Chart
Day 7 Total Rest