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This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean.
In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth.
This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength.
There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles.
Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body
You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive.
Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss.
*** Note :
As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability.
For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Elliptical Training
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0x0 reps |
rest: 15s
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Bodyweight Lunge
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3x20 reps |
rest: 60s
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Reverse Lunge Crossover
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3x0 reps |
rest: 60s
|
||
Bodyweight Rear Lunge
|
3x20 reps |
rest: 60s
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||
Jump Squat
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3x20 reps |
rest: 60s
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||
Bodyweight Calf Raise
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3x20 reps |
rest: 60s
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Prisoner Squat
|
3x20 reps |
rest: 60s
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||
Bench Weighted Decline Crunch
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3x18 reps |
rest: 60s
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||
Crunch
|
3x18 reps |
rest: 60s
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||
Cable Wood Chop
|
3x18 reps |
rest: 60s
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||
Hanging Leg Raise
|
3x18 reps |
rest: 60s
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||
Elliptical Training
|
0x0 reps |
rest: 25s
|
Treadmill Running
|
0x0 reps |
rest: 15s
|
||
Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Push-Up
|
3x12 reps |
rest: 60s
|
||
Stability Ball Crunch
|
3x20 reps |
rest: 60s
|
||
Decline Bench Leg Raise
|
3x20 reps |
rest: 60s
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Decline Bench Weighted Twist
|
3x20 reps |
rest: 60s
|
||
Treadmill Running
|
0x0 reps |
rest: 60s
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||
Walking
|
0x0 reps |
rest: 60s
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Treadmill Running
|
0x0 reps |
rest: 15s
|
||
Dumbbell Squat
|
3x12 reps |
rest: 60s
|
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
EZ Bar Preacher Curl (Close Grip)
|
3x12 reps |
rest: 60s
|
||
Dip
|
3x12 reps |
rest: 60s
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||
Oblique Crunch
|
3x20 reps |
rest: 60s
|
||
Reverse Crunch
|
3x20 reps |
rest: 60s
|
||
Plank
|
3x0 reps |
rest: 60s
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||
Treadmill Running
|
0x0 reps |
rest: 25s
|
Rowing
|
0x0 reps |
rest: 15s
|
||
Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
|
||
Back Hyperextension
|
3x12 reps |
rest: 60s
|
||
Pull-Up
|
3x12 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x18 reps |
rest: 60s
|
||
Crunch
|
3x18 reps |
rest: 60s
|
||
Bench Weighted Decline Crunch
|
3x18 reps |
rest: 60s
|
||
Cable Wood Chop
|
3x18 reps |
rest: 60s
|
||
Rowing
|
0x0 reps |
rest: 25s
|
Elliptical Training
|
0x0 reps |
rest: 15s
|
||
Bodyweight Lunge
|
3x20 reps |
rest: 60s
|
||
Reverse Lunge Crossover
|
3x0 reps |
rest: 60s
|
||
Bodyweight Rear Lunge
|
3x20 reps |
rest: 60s
|
||
Jump Squat
|
3x20 reps |
rest: 60s
|
||
Bodyweight Calf Raise
|
3x20 reps |
rest: 60s
|
||
Prisoner Squat
|
3x20 reps |
rest: 60s
|
||
Bench Weighted Decline Crunch
|
3x18 reps |
rest: 60s
|
||
Crunch
|
3x18 reps |
rest: 60s
|
||
Cable Wood Chop
|
3x18 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x18 reps |
rest: 60s
|
||
Elliptical Training
|
0x0 reps |
rest: 25s
|
Treadmill Running
|
0x0 reps |
rest: 15s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Push-Up
|
3x12 reps |
rest: 60s
|
||
Stability Ball Crunch
|
3x20 reps |
rest: 60s
|
||
Decline Bench Leg Raise
|
3x20 reps |
rest: 60s
|
||
Decline Bench Weighted Twist
|
3x20 reps |
rest: 60s
|
||
Treadmill Running
|
0x0 reps |
rest: 60s
|
||
Walking
|
0x0 reps |
rest: 60s
|
Treadmill Running
|
0x0 reps |
rest: 15s
|
||
Dumbbell Squat
|
3x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
EZ Bar Preacher Curl (Close Grip)
|
3x12 reps |
rest: 60s
|
||
Dip
|
3x12 reps |
rest: 60s
|
||
Oblique Crunch
|
3x20 reps |
rest: 60s
|
||
Reverse Crunch
|
3x20 reps |
rest: 60s
|
||
Plank
|
3x0 reps |
rest: 60s
|
||
Treadmill Running
|
0x0 reps |
rest: 25s
|