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Jun 12th 2014

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superset cutting

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2 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is for cutting and trimming your body. It is a workout inspired by the superset philosophy.

It is a day workout but can easily be divided into a 3 day workout doing the first half one week and and the other the week after. Which is what I did.

Being based on supersets the actual workout each day is divided into small sections of workout sets.

There is only very little time between each set of each exercise. The actual brake comes before starting a new section as you are getting ready for the new exercises

NOTES:
Workout duration: 45 min - 1h 15 min (depending hard you push yourself)

Brake between sets: max 20 sec.
( or as fast as possible)

Brake between sections: max 5 min.
(or as fast as possible)

Ekstra:
If you are up for it I can recommend an additional 20-30 min run or 30-40 min. skipping

superset day 1, chest & back 30 exercises, 1 hr 46 mins

Barbell Bench Press	1x12 reps	rest: 60s
Barbell Bent-Over Row	1x12 reps	rest: 60s
Barbell Bench Press	1x12 reps	rest: 60s
Barbell Bent-Over Row	1x12 reps	rest: 60s
Barbell Bench Press	1x12 reps	rest: 60s
Barbell Bent-Over Row	1x12 reps	rest: 60s
Barbell Incline Bench Press	1x12 reps	rest: 60s
T Bar Row	1x12 reps	rest: 60s
Barbell Incline Bench Press	1x12 reps	rest: 60s
T Bar Row	1x12 reps	rest: 60s
Barbell Incline Bench Press	1x12 reps	rest: 60s
T Bar Row	1x12 reps	rest: 60s
Cable Cross-Over	1x12 reps	rest: 60s
Cable One-Arm Rotational Row	1x12 reps	rest: 60s
Cable Cross-Over	1x12 reps	rest: 60s
Cable One-Arm Rotational Row	1x12 reps	rest: 60s
Cable Cross-Over	1x12 reps	rest: 60s
Cable One-Arm Rotational Row	1x12 reps	rest: 60s
Kettlebell Push-Up	1x12 reps	rest: 60s
Dumbbell One-Arm Row	1x12 reps	rest: 60s
Kettlebell Push-Up	1x12 reps	rest: 60s
Dumbbell One-Arm Row	1x12 reps	rest: 60s
Kettlebell Push-Up	1x12 reps	rest: 60s
Dumbbell One-Arm Row	1x12 reps	rest: 60s
Cable Rope Pullover (Supine)	1x12 reps	rest: 60s
Cable Incline Pulldown (Supine)	1x12 reps	rest: 60s
Cable Rope Pullover (Supine)	1x12 reps	rest: 60s
Cable Incline Pulldown (Supine)	1x12 reps	rest: 60s
Cable Rope Pullover (Supine)	1x12 reps	rest: 60s
Cable Incline Pulldown (Supine)	1x12 reps	rest: 60s

superset day 2, abs shoulder 30 exercises, 1 hr 28 mins

Cable Kneeling Crunch	1x12 reps	rest: 30s
Cable One-Arm Lateral Raise	1x12 reps	rest: 30s
Cable Kneeling Crunch	1x12 reps	rest: 30s
Cable One-Arm Lateral Raise	1x12 reps	rest: 30s
Cable Kneeling Crunch	1x12 reps	rest: 30s
Cable One-Arm Lateral Raise	1x12 reps	rest: 30s
Cable One-Arm Side Bend	1x12 reps	rest: 30s
Cable Rope Deltoid Row	1x12 reps	rest: 30s
Cable One-Arm Side Bend	1x12 reps	rest: 30s
Cable Rope Deltoid Row	1x12 reps	rest: 30s
Cable One-Arm Side Bend	1x12 reps	rest: 30s
Cable Rope Deltoid Row	1x12 reps	rest: 30s
Cable Reverse Crunch	1x12 reps	rest: 30s
Dumbbell Alternating Shoulder Press	1x12 reps	rest: 30s
Cable Reverse Crunch	1x12 reps	rest: 30s
Dumbbell Alternating Shoulder Press	1x12 reps	rest: 30s
Cable Reverse Crunch	1x12 reps	rest: 30s
Dumbbell Alternating Shoulder Press	1x12 reps	rest: 30s
Decline Bench Weighted Twist	1x12 reps	rest: 30s
Dumbbell Seated Front Raise (Hammer)	1x12 reps	rest: 30s
Decline Bench Weighted Twist	1x12 reps	rest: 30s
Dumbbell Seated Front Raise (Hammer)	1x12 reps	rest: 30s
Decline Bench Weighted Twist	1x12 reps	rest: 30s
Dumbbell Seated Front Raise (Hammer)	1x12 reps	rest: 30s
Kettlebell Leg Pass	1x12 reps	rest: 30s
Dumbbell One-Arm Arnold Press	1x12 reps	rest: 30s
Kettlebell Leg Pass	1x12 reps	rest: 30s
Dumbbell One-Arm Arnold Press	1x12 reps	rest: 30s
Kettlebell Leg Pass	1x12 reps	rest: 30s
Dumbbell One-Arm Arnold Press	1x12 reps	rest: 30s

superset day 3, legs arms 30 exercises, 1 hr 28 mins

Barbell 1/2 Squat	1x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 20s
Barbell 1/2 Squat	1x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 20s
Barbell 1/2 Squat	1x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 20s
Barbell Front Squat	1x12 reps	rest: 20s
Dumbbell Alternating Hammer Curl	1x12 reps	rest: 20s
Barbell Front Squat	1x12 reps	rest: 20s
Dumbbell Alternating Hammer Curl	1x12 reps	rest: 20s
Barbell Front Squat	1x12 reps	rest: 20s
Dumbbell Alternating Hammer Curl	1x12 reps	rest: 20s
Barbell Split Jump	1x12 reps	rest: 20s
Barbell Concentration Curl (Close Grip)	1x12 reps	rest: 20s
Barbell Split Jump	1x12 reps	rest: 20s
Barbell Concentration Curl (Close Grip)	1x12 reps	rest: 20s
Barbell Split Jump	1x12 reps	rest: 20s
Barbell Concentration Curl (Close Grip)	1x12 reps	rest: 20s
Cable Leg Kickback	1x12 reps	rest: 20s
Cable Shoulder Extension	1x12 reps	rest: 20s
Cable Leg Kickback	1x12 reps	rest: 20s
Cable Shoulder Extension	1x12 reps	rest: 20s
Cable Leg Kickback	1x12 reps	rest: 20s
Cable Shoulder Extension	1x12 reps	rest: 20s
Barbell Standing Calf Raise	1x12 reps	rest: 20s
EZ Bar Seated Reverse Grip French Press	1x12 reps	rest: 20s
Barbell Standing Calf Raise	1x12 reps	rest: 20s
EZ Bar Seated Reverse Grip French Press	1x12 reps	rest: 20s
Barbell Standing Calf Raise	1x12 reps	rest: 20s
EZ Bar Seated Reverse Grip French Press	1x12 reps	rest: 20s

superset day 4, chest & back 30 exercises, 1 hr 26 mins

Dumbbell Incline Fly With A Twist	1x12 reps	rest: 20s
Barbell Cambered Row (Prone)	1x12 reps	rest: 20s
Dumbbell Incline Fly With A Twist	1x12 reps	rest: 20s
Barbell Cambered Row (Prone)	1x12 reps	rest: 20s
Dumbbell Incline Fly With A Twist	1x12 reps	rest: 20s
Barbell Cambered Row (Prone)	1x12 reps	rest: 20s
Cable Lower Chest Raise	1x12 reps	rest: 20s
Cable Reverse Crossover	1x12 reps	rest: 20s
Cable Lower Chest Raise	1x12 reps	rest: 20s
Cable Reverse Crossover	1x12 reps	rest: 20s
Cable Lower Chest Raise	1x12 reps	rest: 20s
Cable Reverse Crossover	1x12 reps	rest: 20s
Cable Upper Chest Crossover	1x12 reps	rest: 20s
Cable Shoulder Extension	1x12 reps	rest: 20s
Cable Upper Chest Crossover	1x12 reps	rest: 20s
Cable Shoulder Extension	1x12 reps	rest: 20s
Cable Upper Chest Crossover	1x12 reps	rest: 20s
Cable Shoulder Extension	1x12 reps	rest: 20s
Leverage Decline Chest Press	1x12 reps	rest: 20s
Barbell One-Arm Row	1x12 reps	rest: 20s
Leverage Decline Chest Press	1x12 reps	rest: 20s
Barbell One-Arm Row	1x12 reps	rest: 20s
Leverage Decline Chest Press	1x12 reps	rest: 20s
Barbell One-Arm Row	1x12 reps	rest: 20s
Leverage Incline Chest Press	1x12 reps	rest: 20s
Leverage Machine Iso Row	1x12 reps	rest: 20s
Leverage Incline Chest Press	1x12 reps	rest: 20s
Leverage Machine Iso Row	1x12 reps	rest: 20s
Leverage Incline Chest Press	1x12 reps	rest: 20s
Leverage Machine Iso Row	1x12 reps	rest: 20s

superset day 5, abs shoulder 30 exercises, 1 hr 24 mins

Dragon Flag	1x12 reps	rest: 20s
Dumbbell Bent-Over Raise	1x12 reps	rest: 20s
Dragon Flag	1x12 reps	rest: 20s
Dumbbell Bent-Over Raise	1x12 reps	rest: 20s
Dragon Flag	1x12 reps	rest: 20s
Dumbbell Bent-Over Raise	1x12 reps	rest: 20s
Dumbbell Side Bend	1x12 reps	rest: 20s
Cable Rope Face Pull	1x12 reps	rest: 20s
Dumbbell Side Bend	1x12 reps	rest: 20s
Cable Rope Face Pull	1x12 reps	rest: 20s
Dumbbell Side Bend	1x12 reps	rest: 20s
Cable Rope Face Pull	1x12 reps	rest: 20s
Dumbbell Wood Chop	1x12 reps	rest: 20s
Smith Machine Shrug	1x12 reps	rest: 20s
Dumbbell Wood Chop	1x12 reps	rest: 20s
Smith Machine Shrug	1x12 reps	rest: 20s
Dumbbell Wood Chop	1x12 reps	rest: 20s
Smith Machine Shrug	1x12 reps	rest: 20s
Hanging Leg Raise	1x12 reps	rest: 20s
Smith Machine Shoulder Press	1x12 reps	rest: 20s
Hanging Leg Raise	1x12 reps	rest: 20s
Smith Machine Shoulder Press	1x12 reps	rest: 20s
Hanging Leg Raise	1x12 reps	rest: 20s
Smith Machine Shoulder Press	1x12 reps	rest: 20s
Kettlebell Double Windmill	1x12 reps	rest: 20s
Barbell Behind the Back Shrug	1x12 reps	rest: 20s
Kettlebell Double Windmill	1x12 reps	rest: 20s
Barbell Behind the Back Shrug	1x12 reps	rest: 20s
Kettlebell Double Windmill	1x12 reps	rest: 20s
Barbell Behind the Back Shrug	1x12 reps	rest: 20s

superset day 6, legs arms 30 exercises, 1 hr 24 mins

Machine Leg Extension	1x12 reps	rest: 20s
Dumbbell Seated Wrist Curl	1x12 reps	rest: 20s
Machine Leg Extension	1x12 reps	rest: 20s
Dumbbell Seated Wrist Curl	1x12 reps	rest: 20s
Machine Leg Extension	1x12 reps	rest: 20s
Dumbbell Seated Wrist Curl	1x12 reps	rest: 20s
Dumbbell Jump Squat	1x12 reps	rest: 20s
Dumbbell Seated Wrist Curl (Palms Down)	1x12 reps	rest: 20s
Dumbbell Jump Squat	1x12 reps	rest: 20s
Dumbbell Seated Wrist Curl (Palms Down)	1x12 reps	rest: 20s
Dumbbell Jump Squat	1x12 reps	rest: 20s
Dumbbell Seated Wrist Curl (Palms Down)	1x12 reps	rest: 20s
Machine Leg Press	1x12 reps	rest: 20s
Barbell Bicep Drag Curl	1x12 reps	rest: 20s
Machine Leg Press	1x12 reps	rest: 20s
Barbell Bicep Drag Curl	1x12 reps	rest: 20s
Machine Leg Press	1x12 reps	rest: 20s
Barbell Bicep Drag Curl	1x12 reps	rest: 20s
Kettlebell Single-Leg Deadlift	1x12 reps	rest: 20s
Dumbbell Hammer Curl (Cross Body)	1x12 reps	rest: 20s
Kettlebell Single-Leg Deadlift	1x12 reps	rest: 20s
Dumbbell Hammer Curl (Cross Body)	1x12 reps	rest: 20s
Kettlebell Single-Leg Deadlift	1x12 reps	rest: 20s
Dumbbell Hammer Curl (Cross Body)	1x12 reps	rest: 20s
Machine Single-Leg Calf Press	1x12 reps	rest: 20s
Dumbbell Seated Hammer Curl	1x12 reps	rest: 20s
Machine Single-Leg Calf Press	1x12 reps	rest: 20s
Dumbbell Seated Hammer Curl	1x12 reps	rest: 20s
Machine Single-Leg Calf Press	1x12 reps	rest: 20s
Dumbbell Seated Hammer Curl	1x12 reps	rest: 20s