ShreyasPurandare

Feb 4th 2018

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A CLEAN CUT

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5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Those who are obese and cant run or jog like me I have shared my routine for gym along with which we need to eat clean and focus on protein intake more than carbs. Focusing on Cutting I have clubbed my routine which even I will be following from Feb to May 2018. After which I will be uploading A Clean Cut 2 (If i need to lose more fat %). Once you get used to the exercises increase the sets or make modifications like using cables instead of dumbells or reversing grips etc. Feel free to include Treadmill walking / running or elliptical and other such cardio exercises in the beginning and /or end of the routine to burn more calories.. happy cutting everyone :)

CHEST with Tricep fatigue 6 exercises, 50 mins

Push-Up	1x99 reps	rest: 60s
Dumbbell Incline Bench Press	2x12 reps	rest: 45s
Barbell Bench Press	4x12 reps	rest: 45s
Cable Cross-Over	2x12 reps	rest: 45s
Dumbbell Fly	2x12 reps	rest: 45s
Cable Shoulder Extension	2x99 reps	rest: 60s

SHOULDERS 5 exercises, 28 mins

Barbell Shoulder Press	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	2x12 reps	rest: 45s
Dumbbell Bent-Over Raise	3x12 reps	rest: 45s
Barbell Upright Row	2x12 reps	rest: 45s
Dumbbell Lateral Raise	2x12 reps	rest: 45s

ARMS 9 exercises, 1 hr 11 mins

Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Preacher Curl	2x12 reps	rest: 45s
Dumbbell Alternating Incline Curl	2x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 45s
Bench Dip	2x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	2x12 reps	rest: 45s
Barbell Concentration Curl	2x99 reps	rest: 60s

LEGS 6 exercises, 36 mins

Barbell Clean Deadlift	2x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x12 reps	rest: 45s
Hack Squat	2x12 reps	rest: 45s
Machine Leg Extension	2x12 reps	rest: 45s
Machine Seated Calf Raise	3x16 reps	rest: 60s

BACK with bicep fatigue 7 exercises, 55 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Dumbbell Bent-Over Row	2x12 reps	rest: 45s
Cable Seated Row	2x12 reps	rest: 45s
Cable V Bar Pulldown	3x16 reps	rest: 45s
Dumbbell One-Arm Row	2x16 reps	rest: 45s
Cable Pull Through	3x16 reps	rest: 45s
Cable Rope Hammer Curl	2x99 reps	rest: 45s

ABS 7 exercises, 47 mins

Barbell Side Bend	3x16 reps	rest: 45s
Cable Kneeling Crunch	3x25 reps	rest: 45s
Bench Crunch	3x25 reps	rest: 45s
Decline Crunch	2x20 reps	rest: 45s
Dumbbell Side Bend	3x16 reps	rest: 45s
Leg Raise	2x16 reps	rest: 45s
Plank	2x8 reps	rest: 60s