mattkle

Dec 14th 2014

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Matts eXtreme 7 day cut

DOWNLOADS/VIEWS: 27/2453

RATING: 82 (FROM 3 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

this routine was designed to help you cut and build lean muscle mass. couple it with a thermogenic diet, I reccomend paleo and or follow the Adonis Index healthy eating plan. remember eat lots of veggies include variety in what you eat and try to stick with whole foods and organic produce and plan your meals over 6 sittings with a minimum of 3 hours between them for the best health benefits and growth results. Allow a minimum sleep of 8 houses per night, and drink plenty of water daily.

Chest & Shoulders 8 exercises, 59 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Barbell Decline Bench Press	3x6 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x12 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Legs 6 exercises, 50 mins

Barbell Deep Squat	3x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s

Back 5 exercises, 42 mins

Pull-Up	4x20 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Biceps, Triceps 7 exercises, 48 mins

	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	5x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Legs 6 exercises, 50 mins

Barbell Deep Squat	3x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s

Abs 12 exercises, 1 hr 17 mins

Cable Wood Chop	3x12 reps	rest: 30s
Crunch	3x20 reps	rest: 30s
Stability Ball Oblique Curl	3x12 reps	rest: 45s
Jackknife Sit-Up	3x12 reps	rest: 45s
Oblique Crunch	3x12 reps	rest: 45s
Parallel Bar Leg Raise	3x8 reps	rest: 30s
Sit-Up	3x12 reps	rest: 45s
Tuck Crunch	3x20 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Stability Ball Crunch	3x20 reps	rest: 60s

Biceps, Triceps 8 exercises, 50 mins

	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s