12 Weeks to Cut Phase 2
Cutting
Beginner
Machine strength
Plan Details
The 12 Weeks to Cut Phase 2 routine by ajdillera is a 3 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Continuation of Phase 1, now we introduce some hypertrophy exercises. Cardio on the 4th day.
Routine detail
Any
Legs
Est. 72 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Any
Routine A
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Barbell Deadlift
1 Set x 5 Reps
Back Hyperextension
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Any
Routine B
Est. 68 min
9 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Farmer's Carry
5 Sets x 1 Reps
Forearm Plank with Hip Abduction
3 Sets x 5 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
