Cutty Sark Week 8
Cutting
Intermediate
Dumbbell
Plan Details
The Cutty Sark Week 8 routine by Wild_Islander is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
1) 50% of 10rm for first exercise of muscle group 2) then 3 sets on 10rm to failure in same exercise 3) for next two exercises on same muscle group do 10rm to failure
Routine detail
Mon
legs and triceps
Est. 68 min
8 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Squat
3 Sets x 7 Reps
Dumbbell Lunge
3 Sets x 7 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Cable Lying Tricep Extension
3 Sets x 7 Reps
Machine Calf Raise
10 Sets x 10 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Tue
chest, back, abs
Est. 65 min
9 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bench Press
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Reverse Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
dead curl press
10 Sets x 10 Reps
Wed
shoulders, traps, biceps, forearms
Est. 70 min
8 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Incline Curl
3 Sets x 7 Reps
Dumbbell Wrist Curl (Palms Down)
10 Sets x 10 Reps
Kettlebell Hang Clean
10 Sets x 10 Reps
Thu
legs and triceps
Est. 63 min
7 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Deadlift
3 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Fri
chest, triceps &abs
Est. 75 min
9 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 7 Reps
Crunch
10 Sets x 10 Reps
Reverse Crunch
10 Sets x 10 Reps
dead curl press
10 Sets x 10 Reps
Sat
shoulders, traps, biceps
Est. 73 min
7 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 7 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 7 Reps
Barbell Wrist Curl (Palms Up)
10 Sets x 10 Reps
Kettlebell Hang Clean
10 Sets x 10 Reps
