Cutty Sark Week 1
Cutting
Intermediate
Machine strength
Plan Details
The Cutty Sark Week 1 routine by Wild_Islander is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
shoulders, legs & abs
Est. 60 min
15 exercises
Barbell Shoulder Press
5 Sets x 11 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11 Reps
one arm landmine
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
smith machine calf raise
3 Sets x 12 Reps
Weighted Crunch
1 Set x 12 Reps
spider crawl
1 Set x 12 Reps
Plank
1 Set
Weighted Crunch
1 Set x 12 Reps
spider crawl
1 Set x 12 Reps
Plank
1 Set
Weighted Crunch
1 Set x 12 Reps
spider crawl
1 Set x 12 Reps
Plank
1 Set
Tue
chest and triceps
Est. 45 min
7 exercises
Barbell Bench Press
5 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Decline Bench Press
3 Sets x 11 Reps
Dip
4 Sets x 11 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 11 Reps
EZ Bar Decline Tricep Extension
3 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 11 Reps
Wed
back, biceps & abs
Est. 59 min
13 exercises
Barbell Bent-Over Row
5 Sets x 11 Reps
Dumbbell One-Arm Row
3 Sets x 11 Reps
Dumbbell Upright Row
3 Sets x 11 Reps
Smith Machine Shrug
3 Sets x 11 Reps
Barbell Spider Curl
4 Sets x 11 Reps
Dumbbell Incline Hammer Curl
3 Sets x 11 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
land mine 180's
1 Set x 12 Reps
Weighted Crunch
1 Set x 12 Reps
land mine 180's
1 Set x 12 Reps
Weighted Crunch
1 Set x 2 Reps
land mine 180's
1 Set x 12 Reps
Weighted Crunch
3 Sets x 8 Reps
Thu
shoulders & legs
Est. 58 min
8 exercises
Dumbbell Lateral Raise
5 Sets x 15 Reps
one arm landmine
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Fri
chest, triceps &abs
Est. 61 min
14 exercises
Cable Lower Chest Raise
5 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Weighted Bench Dip
3 Sets x 15 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
suspended fallout
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
suspended fallout
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
suspended fallout
1 Set x 12 Reps
Sat
back and biceps
Est. 43 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
