superset cutting

Cutting

Advanced

Machine strength

Plan Details

The superset cutting routine by dennisknudsen is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

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

Routine detail

Day 1

superset day 1, chest & back

Est. 107 min

30 exercises

Barbell Bench Press

1 Set x 12 Reps

Barbell Bent-Over Row

1 Set x 12 Reps

Barbell Bench Press

1 Set x 12 Reps

Barbell Bent-Over Row

1 Set x 12 Reps

Barbell Bench Press

1 Set x 12 Reps

Barbell Bent-Over Row

1 Set x 12 Reps

Barbell Incline Bench Press

1 Set x 12 Reps

T Bar Row

1 Set x 12 Reps

Barbell Incline Bench Press

1 Set x 12 Reps

T Bar Row

1 Set x 12 Reps

Barbell Incline Bench Press

1 Set x 12 Reps

T Bar Row

1 Set x 12 Reps

Cable Cross-Over

1 Set x 12 Reps

Cable One-Arm Rotational Row

1 Set x 12 Reps

Cable Cross-Over

1 Set x 12 Reps

Cable One-Arm Rotational Row

1 Set x 12 Reps

Cable Cross-Over

1 Set x 12 Reps

Cable One-Arm Rotational Row

1 Set x 12 Reps

Kettlebell Push-Up

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Kettlebell Push-Up

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Kettlebell Push-Up

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Cable Rope Pullover (Supine)

1 Set x 12 Reps

Cable Incline Pulldown (Supine)

1 Set x 12 Reps

Cable Rope Pullover (Supine)

1 Set x 12 Reps

Cable Incline Pulldown (Supine)

1 Set x 12 Reps

Cable Rope Pullover (Supine)

1 Set x 12 Reps

Cable Incline Pulldown (Supine)

1 Set x 12 Reps

Day 2

superset day 2, abs shoulder

Est. 89 min

30 exercises

Cable Kneeling Crunch (Rope)

1 Set x 12 Reps

Cable One-Arm Lateral Raise

1 Set x 12 Reps

Cable Kneeling Crunch (Rope)

1 Set x 12 Reps

Cable One-Arm Lateral Raise

1 Set x 12 Reps

Cable Kneeling Crunch (Rope)

1 Set x 12 Reps

Cable One-Arm Lateral Raise

1 Set x 12 Reps

Cable One-Arm Side Bend

1 Set x 12 Reps

Cable Rope Deltoid Row

1 Set x 12 Reps

Cable One-Arm Side Bend

1 Set x 12 Reps

Cable Rope Deltoid Row

1 Set x 12 Reps

Cable One-Arm Side Bend

1 Set x 12 Reps

Cable Rope Deltoid Row

1 Set x 12 Reps

Cable Reverse Crunch

1 Set x 12 Reps

Dumbbell Alternating Shoulder Press

1 Set x 12 Reps

Cable Reverse Crunch

1 Set x 12 Reps

Dumbbell Alternating Shoulder Press

1 Set x 12 Reps

Cable Reverse Crunch

1 Set x 12 Reps

Dumbbell Alternating Shoulder Press

1 Set x 12 Reps

Decline Bench Weighted Twist

1 Set x 12 Reps

Dumbbell Seated Front Raise (Hammer)

1 Set x 12 Reps

Decline Bench Weighted Twist

1 Set x 12 Reps

Dumbbell Seated Front Raise (Hammer)

1 Set x 12 Reps

Decline Bench Weighted Twist

1 Set x 12 Reps

Dumbbell Seated Front Raise (Hammer)

1 Set x 12 Reps

Kettlebell Leg Pass

1 Set x 12 Reps

Dumbbell One-Arm Arnold Press

1 Set x 12 Reps

Kettlebell Leg Pass

1 Set x 12 Reps

Dumbbell One-Arm Arnold Press

1 Set x 12 Reps

Kettlebell Leg Pass

1 Set x 12 Reps

Dumbbell One-Arm Arnold Press

1 Set x 12 Reps

Day 3

superset day 3, legs arms

Est. 88 min

30 exercises

Barbell 1/2 Squat

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Barbell 1/2 Squat

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Barbell 1/2 Squat

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Barbell Front Squat

1 Set x 12 Reps

Dumbbell Alternating Hammer Curl

1 Set x 12 Reps

Barbell Front Squat

1 Set x 12 Reps

Dumbbell Alternating Hammer Curl

1 Set x 12 Reps

Barbell Front Squat

1 Set x 12 Reps

Dumbbell Alternating Hammer Curl

1 Set x 12 Reps

Barbell Split Jump

1 Set x 12 Reps

Barbell Concentration Curl (Close Grip)

1 Set x 12 Reps

Barbell Split Jump

1 Set x 12 Reps

Barbell Concentration Curl (Close Grip)

1 Set x 12 Reps

Barbell Split Jump

1 Set x 12 Reps

Barbell Concentration Curl (Close Grip)

1 Set x 12 Reps

Cable Leg Kickback

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Cable Leg Kickback

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Cable Leg Kickback

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Barbell Standing Calf Raise

1 Set x 12 Reps

EZ Bar Seated Reverse Grip French Press

1 Set x 12 Reps

Barbell Standing Calf Raise

1 Set x 12 Reps

EZ Bar Seated Reverse Grip French Press

1 Set x 12 Reps

Barbell Standing Calf Raise

1 Set x 12 Reps

EZ Bar Seated Reverse Grip French Press

1 Set x 12 Reps

Day 4

superset day 4, chest & back

Est. 86 min

30 exercises

Dumbbell Incline Fly With A Twist

1 Set x 12 Reps

Barbell Cambered Row (Prone)

1 Set x 12 Reps

Dumbbell Incline Fly With A Twist

1 Set x 12 Reps

Barbell Cambered Row (Prone)

1 Set x 12 Reps

Dumbbell Incline Fly With A Twist

1 Set x 12 Reps

Barbell Cambered Row (Prone)

1 Set x 12 Reps

Cable Lower Chest Raise

1 Set x 12 Reps

Cable Reverse Crossover

1 Set x 12 Reps

Cable Lower Chest Raise

1 Set x 12 Reps

Cable Reverse Crossover

1 Set x 12 Reps

Cable Lower Chest Raise

1 Set x 12 Reps

Cable Reverse Crossover

1 Set x 12 Reps

Cable Upper Chest Crossover

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Cable Upper Chest Crossover

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Cable Upper Chest Crossover

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Leverage Decline Chest Press

1 Set x 12 Reps

Barbell One-Arm Row

1 Set x 12 Reps

Leverage Decline Chest Press

1 Set x 12 Reps

Barbell One-Arm Row

1 Set x 12 Reps

Leverage Decline Chest Press

1 Set x 12 Reps

Barbell One-Arm Row

1 Set x 12 Reps

Leverage Incline Chest Press

1 Set x 12 Reps

Leverage Machine Iso Row

1 Set x 12 Reps

Leverage Incline Chest Press

1 Set x 12 Reps

Leverage Machine Iso Row

1 Set x 12 Reps

Leverage Incline Chest Press

1 Set x 12 Reps

Leverage Machine Iso Row

1 Set x 12 Reps

Day 5

superset day 5, abs shoulder

Est. 85 min

30 exercises

Dragon Flag

1 Set x 12 Reps

Dumbbell Bent-Over Raise

1 Set x 12 Reps

Dragon Flag

1 Set x 12 Reps

Dumbbell Bent-Over Raise

1 Set x 12 Reps

Dragon Flag

1 Set x 12 Reps

Dumbbell Bent-Over Raise

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 12 Reps

Cable Rope Face Pull

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 12 Reps

Cable Rope Face Pull

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 12 Reps

Cable Rope Face Pull

1 Set x 12 Reps

Dumbbell Wood Chop

1 Set x 12 Reps

Smith Machine Shrug

1 Set x 12 Reps

Dumbbell Wood Chop

1 Set x 12 Reps

Smith Machine Shrug

1 Set x 12 Reps

Dumbbell Wood Chop

1 Set x 12 Reps

Smith Machine Shrug

1 Set x 12 Reps

Hanging Leg Raise

1 Set x 12 Reps

Smith Machine Shoulder Press

1 Set x 12 Reps

Hanging Leg Raise

1 Set x 12 Reps

Smith Machine Shoulder Press

1 Set x 12 Reps

Hanging Leg Raise

1 Set x 12 Reps

Smith Machine Shoulder Press

1 Set x 12 Reps

Kettlebell Double Windmill

1 Set x 12 Reps

Barbell Behind the Back Shrug

1 Set x 12 Reps

Kettlebell Double Windmill

1 Set x 12 Reps

Barbell Behind the Back Shrug

1 Set x 12 Reps

Kettlebell Double Windmill

1 Set x 12 Reps

Barbell Behind the Back Shrug

1 Set x 12 Reps

Day 6

superset day 6, legs arms

Est. 85 min

30 exercises

Machine Leg Extension

1 Set x 12 Reps

Dumbbell Seated Wrist Curl

1 Set x 12 Reps

Machine Leg Extension

1 Set x 12 Reps

Dumbbell Seated Wrist Curl

1 Set x 12 Reps

Machine Leg Extension

1 Set x 12 Reps

Dumbbell Seated Wrist Curl

1 Set x 12 Reps

Dumbbell Jump Squat

1 Set x 12 Reps

Dumbbell Seated Wrist Curl (Palms Down)

1 Set x 12 Reps

Dumbbell Jump Squat

1 Set x 12 Reps

Dumbbell Seated Wrist Curl (Palms Down)

1 Set x 12 Reps

Dumbbell Jump Squat

1 Set x 12 Reps

Dumbbell Seated Wrist Curl (Palms Down)

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Kettlebell Single-Leg Deadlift

1 Set x 12 Reps

Dumbbell Hammer Curl (Cross Body)

1 Set x 12 Reps

Kettlebell Single-Leg Deadlift

1 Set x 12 Reps

Dumbbell Hammer Curl (Cross Body)

1 Set x 12 Reps

Kettlebell Single-Leg Deadlift

1 Set x 12 Reps

Dumbbell Hammer Curl (Cross Body)

1 Set x 12 Reps

Machine Single-Leg Calf Press

1 Set x 12 Reps

Dumbbell Seated Hammer Curl

1 Set x 12 Reps

Machine Single-Leg Calf Press

1 Set x 12 Reps

Dumbbell Seated Hammer Curl

1 Set x 12 Reps

Machine Single-Leg Calf Press

1 Set x 12 Reps

Dumbbell Seated Hammer Curl

1 Set x 12 Reps

superset cutting

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