Hesham

Dec 29th 2017

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6 Days Cutting Workout

DOWNLOADS/VIEWS: 45/13488

RATING: 76 (FROM 15 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped.

Chest and Triceps 9 exercises, 1 hr 15 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Machine Fly	3x12 reps	rest: 45s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Cable Kneeling Crunch	4x25 reps	rest: 45s
Hanging Knee Raise	4x25 reps	rest: 45s

Back and Biceps 7 exercises, 53 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 45s
Cable Elevated Row	3x12 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 45s
Back Hyperextension	3x12 reps	rest: 45s
Dumbbell Concentration Curl	4x12 reps	rest: 45s
Barbell Curl (Close Grip)	3x12 reps	rest: 45s
Cable Bicep Curl (Close Grip)	3x12 reps	rest: 45s

Legs and Shoulders 11 exercises, 1 hr 31 mins

Barbell Squat	4x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Leg Curl (Prone)	4x12 reps	rest: 45s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 45s
Machine Seated Calf Raise	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 45s
Cable Deltoid Raise	3x12 reps	rest: 45s
Cable Reverse Fly	3x12 reps	rest: 45s
Smith Machine Shrug	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x25 reps	rest: 45s
Hanging Knee Raise	4x25 reps	rest: 45s

OFF 0 exercises, 0 min

Chest and Triceps 10 exercises, 1 hr 23 mins

Barbell Incline Bench Press	4x12 reps	rest: 45s
Barbell Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 45s
Decline Crunch	3x10 reps	rest: 45s
Weighted Decline Rotation	4x25 reps	rest: 45s
Decline Bench Leg Raise with Hip Thrust	4x25 reps	rest: 45s

Back and Biceps 7 exercises, 51 mins

Legs and Shoulders 11 exercises, 1 hr 31 mins

Machine Leg Press	4x12 reps	rest: 45s
Dumbbell Lunge	3x12 reps	rest: 45s
Machine Leg Curl (Prone)	4x12 reps	rest: 45s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Smith Machine Shoulder Press	4x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 45s
Dumbbell Upright Row	4x12 reps	rest: 45s
Weighted Decline Rotation	4x25 reps	rest: 45s
Decline Bench Leg Raise	4x25 reps	rest: 45s