Cutting Programme by Andrew Boss

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Wednesday
Thursday
Friday

Day 1 (Chest/Arms) 10 exercises, 1 hr 35 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Fly	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x20 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s

Day 2 (Legs) 8 exercises, 1 hr 21 mins

Treadmill Running	0x0 reps	rest: 5s
Dumbbell Lunge	4x20 reps	rest: 60s
Barbell Deep Squat	4x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x20 reps	rest: 60s
Machine Leg Extension	4x25 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s

Insane Abs Workout 2 exercises, 13 mins

	Treadmill Running	0x0 reps	rest: 5s
	Machine Ab Crunch	3x15 reps	rest: 60s

Day 3 (Back) 7 exercises, 57 mins

Treadmill Running	0x0 reps	rest: 5s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s

Day 4 (Shoulders) 7 exercises, 1 hr 18 mins

Treadmill Running	0x0 reps	rest: 5s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x15 reps	rest: 60s
Barbell Shrug	4x15 reps	rest: 60s
Weight Plate Front Raise	4x50 reps	rest: 60s
Cable Deltoid Raise	4x20 reps	rest: 60s