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3 day cutting routine

dustinmoore

Jun 24th 2014

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3 day cutting routine

DOWNLOADS/VIEWS: 248/8739

RATING: 79 (FROM 15 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

on off days do cardio or outside sports

Day 3
Day 1
Day 2

chest and arms 11 exercises, 1 hr 36 mins

	Barbell Incline Bench Press	6x10 reps	rest: 120s
	Dumbbell Incline Bench Press	3x12 reps	rest: 45s
	Cable One-Arm Fly (Stability Ball)	3x12 reps	rest: 45s
	Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
	EZ Bar Curl	3x12 reps	rest: 60s
	EZ Bar French Press	3x12 reps	rest: 60s
	Chin-Up	3x8 reps	rest: 60s
	Dip	3x15 reps	rest: 60s
	Barbell Wrist Curl (Posterior)	3x20 reps	rest: 45s
	Wrist Roller	3x20 reps	rest: 45s

legs 12 exercises, 1 hr 49 mins

	Barbell Front Squat	6x12 reps	rest: 120s
	Barbell Lunge	3x12 reps	rest: 60s
	Single-Leg Squat	3x20 reps	rest: 60s
	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Barbell Glute Bridge	3x12 reps	rest: 60s
	Barbell Ab Rollout	3x12 reps	rest: 60s
	Barbell Shrug	3x15 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
	Reverse Crunch	3x20 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Barbell Standing Calf Raise	3x20 reps	rest: 60s

back and shoulders 11 exercises, 1 hr 24 mins

	Barbell Bent-Over Row	6x8 reps	rest: 120s
	Handstand Push-Up	3x8 reps	rest: 60s
	Barbell Deadlift	3x10 reps	rest: 60s
	Barbell Military Press	3x12 reps	rest: 60s
	Pull-Up	3x reps	rest: 60s
	Barbell One-Arm Row	3x10 reps	rest: 45s
	Weight Plate One-Arm Shrug	3x12 reps	rest: 45s
	Band Reverse Fly	3x15 reps	rest: 45s
	Cable Rope Seated Row	3x15 reps	rest: 45s
	Dumbbell Lateral Raise	3x10 reps	rest: 45s
	Dumbbell Bent-Over Raise	3x12 reps	rest: 45s

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