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Jun 12th 2018

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Mike's 10 Week Cutting Plan(Part1)

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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 to trim the body fat while maintaining muscle mass, and toning the muscles as well. It is highly recommended to have a low carb Atkins diet with this plan, and to continue it for at least 10 weeks.
-On week three, do 21s form workout, except do the required reps for each set. If you don't know what 21s are, then Google it.
- when the reps say 15.25 or any numbers in that format, that is the range of reps you must do.

Cardio and Back 4 exercises, 1 hr 5 mins

Walking	1x0 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x15.25 reps	rest: 120s
Machine Seated Row	3x15.25 reps	rest: 120s
Barbell Deadlift	3x15.25 reps	rest: 120s

Chest Day 5 exercises, 56 mins

Machine Bench Press	3x15.25 reps	rest: 120s
Machine Fly	3x15.25 reps	rest: 120s
Cable Lower Chest Raise	3x15.25 reps	rest: 120s
Barbell Incline Bench Press	3x15.25 reps	rest: 120s
Cable Cross-Over	3x15.25 reps	rest: 120s

Cardio & Tricep Day 5 exercises, 1 hr 13 mins

Indoor Cycling	1x0 reps	rest: 30s
Machine Tricep Extension	3x15.25 reps	rest: 120s
Machine Dip	3x15.25 reps	rest: 120s
	3x15.25 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x15.25 reps	rest: 120s

Shoulders 4 exercises, 45 mins

Machine Deltoid Raise	3x15.25 reps	rest: 120s
Dumbbell Alternating Front Raise	3x15.25 reps	rest: 120s
Cable Deltoid Raise	3x15.25 reps	rest: 120s
Machine Shoulder Press	3x15.25 reps	rest: 120s

Bicep 6 exercises, 1 hr 22 mins

	3x15.25 reps	rest: 120s
	3x12 reps	rest: 120s
Preacher Curl Machine	3x15.25 reps	rest: 120s
Preacher Curl Machine	3x15.25 reps	rest: 120s
	3x15.25 reps	rest: 120s
Step Machine	1x0 reps	rest: 30s

Legs 4 exercises, 46 mins

Barbell Squat	3x15.25 reps	rest: 120s
Machine Leg Curl (Prone)	3x15.25 reps	rest: 120s
Barbell Lunge	3x15.25 reps	rest: 120s
Machine Leg Extension	3x15.25 reps	rest: 120s

Rest Day 0 exercises, 0 min

Superset Shoulders & Triceps & Cardio 7 exercises, 2 hrs 0 min

Dumbbell Alternating Deltoid Raise	4x15.25 reps	rest: 120s
Dumbbell One-Arm Tricep Kickback	4x15.25 reps	rest: 120s
Dumbbell One-Arm Tricep Extension	4x15.25 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x15.25 reps	rest: 120s
Dumbbell Front Raise	4x15.25 reps	rest: 120s
Cable Shoulder Extension	4x15.25 reps	rest: 120s
Stationary Bike	1x0 reps	rest: 30s

Superset Bicep & Back 6 exercises, 1 hr 28 mins

Barbell Bicep Curl (Wide Grip)	4x15.25 reps	rest: 120s
Barbell Deadlift	4x15.25 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x15.25 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x15.25 reps	rest: 120s
Cable Bicep Curl (Close Grip)	4x15.25 reps	rest: 120s
Cable Seated Row	4x15.25 reps	rest: 120s

Superset Chest & Back 6 exercises, 1 hr 26 mins

Cable Lat Pulldown (Wide Grip)	4x15.25 reps	rest: 120s
Cable Cross-Over	4x15.25 reps	rest: 120s
Cable Seated Row	4x15.25 reps	rest: 120s
Cable Mid Chest Crossover	4x15.25 reps	rest: 120s
Cable Deadlift	4x15.25 reps	rest: 120s
Cable Lower Chest Raise	4x15.25 reps	rest: 120s

Chest & Cardio Day 7 exercises, 1 hr 48 mins

Dumbbell Bench Press	4x10.25 reps	rest: 120s
Dumbbell Incline Bench Press	4x10.25 reps	rest: 120s
	4x10.25 reps	rest: 120s
Cable Cross-Over	4x10.25 reps	rest: 120s
Cable Mid Chest Crossover	4x10.25 reps	rest: 120s
Cable Lower Chest Raise	4x10.25 reps	rest: 120s
Elliptical Training	1x0 reps	rest: 30s

Shoulders and Triceps 6 exercises, 1 hr 25 mins

Smith Machine Shrug	7x10.25 reps	rest: 120s
Smith Machine Upright Row	4x10.25 reps	rest: 120s
	4x10.25 reps	rest: 120s
Smith Machine Bench Press (Close Grip)	4x10.25 reps	rest: 120s
Barbell Seated Tricep Extension	4x10.25 reps	rest: 120s
Cable One-Arm Tricep Pushdown	4x10.25 reps	rest: 120s

Bicep, Back & Cardio 7 exercises, 1 hr 49 mins

Barbell Curl	4x10.25 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x10.25 reps	rest: 120s
Dumbbell Incline Curl	4x10.25 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10.25 reps	rest: 120s
Barbell Deadlift	4x10.25 reps	rest: 120s
Cable Seated Row	4x10.25 reps	rest: 120s
Step Machine	1x0 reps	rest: 30s

Legs 4 exercises, 50 mins

Barbell Squat	4x10.25 reps	rest: 120s
Machine Leg Curl (Prone)	4x10.25 reps	rest: 120s
Machine Seated Calf Raise	4x10.25 reps	rest: 120s
Calf Press On Leg Press	4x10.25 reps	rest: 120s

Rest Day 0 exercises, 0 min

Back Day 5 exercises, 1 hr 47 mins

Walking	1x0 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x6.8 reps	rest: 180s
Barbell Deadlift	5x6.8 reps	rest: 180s
	5x6.8 reps	rest: 180s
Machine Seated Row	5x6.8 reps	rest: 180s

Chest Day 4 exercises, 1 hr 19 mins

Dumbbell Bench Press	5x6.8 reps	rest: 180s
Dumbbell Fly	5x6.8 reps	rest: 180s
Dumbbell Incline Bench Press	5x6.8 reps	rest: 180s
Dumbbell Incline Fly	5x6.8 reps	rest: 180s

Shoulder & Cardio Day 5 exercises, 1 hr 48 mins

Machine Shoulder Press	5x6.8 reps	rest: 180s
	5x6.8 reps	rest: 180s
Dumbbell Seated Alternating Front Raise	5x6.8 reps	rest: 180s
Smith Machine Upright Row	5x6.8 reps	rest: 180s
Elliptical Training	1x0 reps	rest: 30s

Tricep Day 4 exercises, 1 hr 14 mins

	5x6.10 reps	rest: 180s
Dumbbell Tricep Extension	5x6.10 reps	rest: 180s
Barbell Bench Press (Close Grip)	5x6.10 reps	rest: 180s
Cable Tricep Pushdown (V-Bar)	5x6.10 reps	rest: 180s

Bicep & Cardio Day 5 exercises, 1 hr 46 mins

Dumbbell Incline Curl	5x6.10 reps	rest: 180s
Dumbbell Hammer Curl (Cross Body)	5x6.10 reps	rest: 180s
	5x6.10 reps	rest: 180s
	5x6.10 reps	rest: 180s
Step Machine	1x0 reps	rest: 30s

Leg Day 5 exercises, 1 hr 35 mins

Barbell Squat	5x6.10 reps	rest: 180s
Machine Leg Curl (Prone)	5x6.10 reps	rest: 180s
Barbell Lunge	5x6.10 reps	rest: 180s
Machine Seated Calf Raise	5x6.10 reps	rest: 180s
Machine Calf Raise	5x6.10 reps	rest: 180s

Rest Day 0 exercises, 0 min

Legs, Tricep and Cardio 7 exercises, 1 hr 38 mins

Dip	3x15.25 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x15.25 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x15.25 reps	rest: 120s
Machine Leg Press	3x15.25 reps	rest: 120s
Machine Seated Leg Curl	3x15.25 reps	rest: 120s
Smith Machine Reverse Calf Raise	3x15.25 reps	rest: 120s
Walking	1x0 reps	rest: 30s

Chest & Bicep Day 6 exercises, 1 hr 9 mins

Barbell Bench Press	3x15.25 reps	rest: 120s
Machine Fly	3x15.25 reps	rest: 120s
Barbell Incline Bench Press	3x15.25 reps	rest: 120s
Preacher Curl Machine	3x15.25 reps	rest: 120s
Dumbbell Alternating Seated Curl	3x15.25 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x15.25 reps	rest: 120s

Shoulders, Back & Cardio Day 7 exercises, 1 hr 37 mins

Stationary Bike	1x0 reps	rest: 30s
Machine Shoulder Press	3x15.25 reps	rest: 120s
Machine Deltoid Raise	3x15.25 reps	rest: 120s
Barbell Front Raise	3x15.25 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x15.25 reps	rest: 120s
Cable Seated Row	3x15.25 reps	rest: 120s
Back Hyperextension	3x15.25 reps	rest: 120s

Legs and Tricep Day 6 exercises, 1 hr 4 mins

Machine Leg Curl (Prone)	3x15.25 reps	rest: 120s
Machine Leg Extension	3x15.25 reps	rest: 120s
	3x15.25 reps	rest: 120s
Machine Dip	3x15.25 reps	rest: 120s
Machine Tricep Extension	3x15.25 reps	rest: 120s
Dumbbell Incline Tricep Extension	3x15.25 reps	rest: 120s

Chest, Bicep, & Cardio Day 7 exercises, 1 hr 41 mins

Step Machine	1x0 reps	rest: 30s
Dumbbell Bench Press	3x15.25 reps	rest: 120s
Dumbbell Incline Bench Press	3x15.25 reps	rest: 120s
Dumbbell Decline Bench Press	3x15.25 reps	rest: 120s
Cable Cross-Over	3x15.25 reps	rest: 120s
Cable Lower Chest Raise	3x15.25 reps	rest: 120s
Cable Mid Chest Crossover	3x15.25 reps	rest: 120s

Rest Day 0 exercises, 0 min

Shoulders Day 4 exercises, 1 hr 29 mins

Walking	1x0 reps	rest: 30s
Dumbbell Seated Shoulder Press	5x6.10 reps	rest: 180s
Dumbbell Seated Side Lateral Raise	5x6.8 reps	rest: 180s
Dumbbell Seated Alternating Front Raise	5x6.8 reps	rest: 180s

Chest & Cardio Day 4 exercises, 1 hr 28 mins

Stationary Bike	1x0 reps	rest: 30s
Cable Lower Chest Raise	5x6.10 reps	rest: 180s
Cable Mid Chest Crossover	5x6.10 reps	rest: 180s
Cable Cross-Over	5x6.10 reps	rest: 180s