Balanced 3 Day Cutting Routine
Cutting
Intermediate
Machine strength
Plan Details
The Balanced 3 Day Cutting Routine routine by Microserfs is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Developed this after much reviewing of existing routines. Found few matched with my goals and needs. Most exercises use a 4 set (12-10-8-6 rep count) with increased weights per set with minimal rest. Ensure that you use manageable weight to promote good form and completion of each set and through to end of entire routine. Move up as needed for a greater challenge. I always start off my workouts with a 10 minute warm-up on the elliptical trainer. Have Fun!
Routine detail
Mon
Abs, Chest, Triceps
Est. 51 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Wed
Abs, Back, Biceps, Forearms
Est. 54 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
5 Sets x 10,8,8,6,6 Reps
Back Hyperextension
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12,10,8,6 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Fri
Abs, Legs, Shoulders
Est. 56 min
8 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
3 Sets x 12,10,8 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Arnold Press
4 Sets x 12,10,8,6 Reps
