Cardio Cutting

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings.

With this workout you get out what you put in. Your diet is more important that your workout. Make sure you're around 500 calories per day deficient.

Day 1
Day 2
Day 4
Day 3
Day 5

Chest and Triceps 7 exercises, 47 mins

Barbell Bench Press	4x8,8,6,6 reps	rest: 60s
Barbell Incline Bench Press	4x8,8,6,6 reps	rest: 60s
Cable Straight Arm Crossover	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Abs and Cardio 4 exercises, 1 hr 0 min

Running	1x0 reps	rest: 40s
Air Bike	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Alternating Heel Touch	3x12 reps	rest: 60s

Back and Biceps 6 exercises, 40 mins

Pull-Up	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x8,8,6,6 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
	3x21 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

Abs and Cardio 10 exercises, 1 hr 0 min

Running	1x0 reps	rest: 40s
Air Bike	1x12 reps	rest: 0s
Crunch	1x12 reps	rest: 0s
Plank	1x12 reps	rest: 0s
Air Bike	1x12 reps	rest: 0s
Crunch	1x12 reps	rest: 0s
Air Bike	1x12 reps	rest: 0s
Air Bike	1x12 reps	rest: 0s
Crunch	1x12 reps	rest: 0s
Plank	1x12 reps	rest: 0s

Legs and Shoulders 8 exercises, 49 mins

Barbell Deep Squat	4x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8,8,6 reps	rest: 60s
Machine Leg Extension	3x8,8,6 reps	rest: 60s
Machine Calf Raise	4x15,12,10,8 reps	rest: 60s
Barbell Military Press	4x8,8,6,6 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s