Cutting Programme by Andrew Boss
Cutting
Intermediate
Machine strength
Plan Details
The Cutting Programme by Andrew Boss routine by andrewboss is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Start your exercise day with cardio warm up - 5 min run on the treadmill or rowing (run/row really fast for 30 sec and then slowly to recover for 1 min, repeat 3 - 5 times) Rest 1 minute in between sets and if you want to add cardio in, I recommend 30 minutes post workout 3 days a week. Any type of cardio will help promote weightloss. I like using the treadmill or stair stepper on a 8-10 % incline with the speed ranging from 2.5 - 3.3 and don't hold on to the railing.
Routine detail
Mon
Day 1 (Chest/Arms)
Est. 96 min
10 exercises
Treadmill Running
1 Set
Machine Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Barbell Curl
4 Sets x 10 Reps
Tue
Day 2 (Legs)
Est. 81 min
8 exercises
Treadmill Running
1 Set
Dumbbell Lunge
4 Sets x 20 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Calf Raise
4 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Wed
Insane Abs Workout
Est. 14 min
2 exercises
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
Thu
Day 3 (Back)
Est. 57 min
7 exercises
Treadmill Running
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Fri
Day 4 (Shoulders)
Est. 79 min
7 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 50 Reps
Cable Deltoid Raise
4 Sets x 20 Reps
