Cutty Sark Week 3
Cutting
Intermediate
Machine strength
Plan Details
The Cutty Sark Week 3 routine by Wild_Islander is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
H.I.T routine 1st set to failure rest 20 second 2nd set to failure 3rd set drop set (50% 6 rep max) rest 20 seconds 4th set same weight to failure
Routine detail
Mon
day 1
Est. 46 min
11 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Bent-Over Row
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 6 Reps
Cable Standing Curl
4 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Tue
day 2
Est. 43 min
11 exercises
Dumbbell Fly
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
one arm landmine
4 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Dumbbell Incline Hammer Curl
4 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
Machine Calf Press
4 Sets x 6 Reps
smith hip thrust
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Wed
day 3
Est. 45 min
11 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Smith Machine Shrug
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Thu
day 4
Est. 40 min
10 exercises
Cable Cross-Over
4 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 6 Reps
single leg dumbell standing calf raise
3 Sets x 6 Reps
Windshield Wipers
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Fri
day 5
Est. 45 min
11 exercises
Dumbbell Decline Bench Press
4 Sets x 6 Reps
Machine Seated Row
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Lateral Raise
4 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 6 Reps
Cable Kneeling Tricep Extension
4 Sets x 6 Reps
Cable Rope Hammer Curl
4 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 6 Reps
Machine Single-Leg Calf Press
4 Sets x 6 Reps
land mine 180's
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
