Cutting for Over 40 Working Class
Cutting
Intermediate
Machine strength
Plan Details
The Cutting for Over 40 Working Class routine by Hoginator01 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This cutting routine is designed for middle-aged to elder athletes that wish to avoid injuries, and still maintain a lean strong body. Six training days are provided. You don't need to do them on any particular day of the week. Just do them in succession and you will get a good full body workout that will help keep your muscles while shedding fat. Don't forget to track you calories. In the end weight loss is all about burning more calories than you consume. Exercise will help you burn more calories than you would otherwise and it will improve your metabolism.
Routine detail
Day 1
Chest, Shoulders & Triceps
Est. 95 min
11 exercises
Band Pull Apart
1 Set x 20 Reps
Banded Dislocation
1 Set x 20 Reps
Banded External Rotation
1 Set x 10 Reps
Banded Internal Rotation
1 Set x 10 Reps
Pushups Hands Up Cuff
1 Set x 8 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Roman Chair Situps
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Lower Body
Est. 80 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Calf Raise
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Walking
1 Set
Day 3
Back & Biceps
Est. 69 min
11 exercises
Band Pull Apart
1 Set x 20 Reps
Banded Dislocation
1 Set x 20 Reps
Banded External Rotation
1 Set x 10 Reps
Banded Internal Rotation
1 Set x 10 Reps
Pushups Hands Up Cuff
1 Set x 8 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Inverted Situps
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Lower Body
Est. 65 min
5 exercises
Barbell Deadlift
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Walking
1 Set
Day 5
Upper Body
Est. 76 min
12 exercises
Band Pull Apart
1 Set x 20 Reps
Banded Dislocation
1 Set x 20 Reps
Banded External Rotation
1 Set x 10 Reps
Banded Internal Rotation
1 Set x 10 Reps
Pushups Hands Up Cuff
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Roman Chair Situps
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 6
Lower Body
Est. 77 min
8 exercises
Smith Machine Hack Squat
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Calf Raise
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 14 Reps
Walking
1 Set
