FAST CUTTING Routine

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RATING: 69 (FROM 2 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine focus on cutting your body, losing fats and give you a perfect strength.

Use the same weight with every set of every muscle.
don't increase the weight.

For example : if you start the "Bench Press" with 20 lb.. continue the 4 sets with the same weight.

Don't rest more than 30 sec. between the sets.

Take a rest for 3 minutes between the exercises.

((( DONT REST AT ALL BETWEEN THE ABS SETS AND EXERCISES, YOU HAVE TO LOOP THE EXERCISES WITHOUT ANY REST.

for example :

Do 1 set of "Decline Crunch (NO REST) 1 set of "Cable Side Bends (NO REST) 1 set of "Hanging Knee Raise (NO REST) , then loop for 4 times with 30 rep of each set.

I tried to put 3 or 4 exercises for each muscle to save time for people who don't have much time like me..
This routine won't take more than 1 hour daily.

If you have more time you can add more exercise of your choice for each muscle.

(( sorry for my bad english :))

Day 3
Day 1
Day 2
Day 4
Day 5

BACK-FOREARMS-ABS 10 exercises, 1 hr 38 mins

Dumbbell One-Arm Row	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	1x20 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	1x20 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	1x20 reps	rest: 60s
Decline Crunch	4x30 reps	rest: 60s
Cable Side Bend	4x30 reps	rest: 60s
Hanging Knee Raise	4x30 reps	rest: 60s

CHEST-FOREARMS-ABS 11 exercises, 1 hr 52 mins

Barbell Bench Press	4x15 reps	rest: 60s
Barbell Decline Bench Press	4x15 reps	rest: 60s
Barbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Pullover	4x15 reps	rest: 60s
Dumbbell Fly	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	1x20 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	1x20 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	1x20 reps	rest: 60s
Decline Crunch	4x30 reps	rest: 60s
Cable Side Bend	4x30 reps	rest: 60s
Hanging Knee Raise	4x30 reps	rest: 60s

ARMS/FOREARMS-ABS 12 exercises, 1 hr 58 mins

Dumbbell Alternating Incline Curl	4x15 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x15 reps	rest: 60s
Preacher Curl Machine	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Cable High Pulley Tricep Extension	4x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	1x20 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	1x20 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	1x20 reps	rest: 60s
Decline Crunch	4x30 reps	rest: 60s
Cable Side Bend	4x30 reps	rest: 60s
Hanging Knee Raise	4x30 reps	rest: 60s

LEGS-FOREARMS-ABS 10 exercises, 1 hr 36 mins

Machine Leg Press	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Machine Kneeling Leg Curl	4x15 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	1x20 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	1x20 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	1x20 reps	rest: 60s
Decline Crunch	4x30 reps	rest: 60s
Cable Side Bend	4x30 reps	rest: 60s
Hanging Knee Raise	4x30 reps	rest: 60s

SHOULDERS-FOREARMS-ABS 12 exercises, 1 hr 58 mins

Smith Machine Shoulder Press	4x15 reps	rest: 60s
Smith Machine Rear Shoulder Press	4x15 reps	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 60s
Barbell Behind the Back Shrug	4x15 reps	rest: 60s
Cable Shrug	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	1x20 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	1x20 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	1x20 reps	rest: 60s
Decline Crunch	4x30 reps	rest: 60s
Cable Side Bend	4x30 reps	rest: 60s
Hanging Knee Raise	4x30 reps	rest: 60s