Mike's 10 Week Cutting Plan(Part1)
Cutting
Intermediate
Machine strength
Plan Details
The Mike's 10 Week Cutting Plan(Part1) routine by Coltteammember is a 31 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
-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.
Routine detail
Day 1
Cardio and Back
Est. 66 min
4 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Day 2
Chest Day
Est. 56 min
5 exercises
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Day 3
Cardio & Tricep Day
Est. 74 min
5 exercises
Indoor Cycling
1 Set
Machine Tricep Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Laying Single Dumbell One Arm Skullcrusher
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Day 4
Shoulders
Est. 46 min
4 exercises
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Day 5
Bicep
Est. 83 min
6 exercises
Standing Preacher Wide Ez-Bar Curl
3 Sets x 15 Reps
Standing Single Barbell Weights Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Reverse Preacher Dumbell Hamer Curl
3 Sets x 15 Reps
Step Machine
1 Set
Day 6
Legs
Est. 47 min
4 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Superset Shoulders & Triceps & Cardio
Est. 120 min
7 exercises
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Stationary Bike
1 Set
Day 9
Superset Bicep & Back
Est. 88 min
6 exercises
Barbell Bicep Curl (Wide Grip)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Day 9
Superset Chest & Back
Est. 87 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Cable Deadlift
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Day 10
Chest & Cardio Day
Est. 109 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbel Inner Lower Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 11
Shoulders and Triceps
Est. 85 min
6 exercises
Smith Machine Shrug
7 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Smith machine one arm shoulder press
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Day 12
Bicep, Back & Cardio
Est. 110 min
7 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Step Machine
1 Set
Day 13
Legs
Est. 51 min
4 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Back Day
Est. 108 min
5 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
T-bar Close Grip Laying Row
5 Sets x 6 Reps
Machine Seated Row
5 Sets x 6 Reps
Day 16
Chest Day
Est. 80 min
4 exercises
Dumbbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Day 17
Shoulder & Cardio Day
Est. 108 min
5 exercises
Machine Shoulder Press
5 Sets x 6 Reps
Dumbbell One Arm Leaning Over Bench Side Raise
5 Sets x 6 Reps
Dumbbell Seated Alternating Front Raise
5 Sets x 6 Reps
Smith Machine Upright Row
5 Sets x 6 Reps
Elliptical Training
1 Set
Day 18
Tricep Day
Est. 75 min
4 exercises
Laying Single Dumbell One Arm Skullcrusher
5 Sets x 6 Reps
Dumbbell Tricep Extension
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 6 Reps
Day 19
Bicep & Cardio Day
Est. 106 min
5 exercises
Dumbbell Incline Curl
5 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
5 Sets x 6 Reps
Reverse Preacher Dumbell Hamer Curl
5 Sets x 6 Reps
Step Machine
1 Set
Day 20
Leg Day
Est. 96 min
5 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 6 Reps
Barbell Lunge
5 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Machine Calf Raise
5 Sets x 6 Reps
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Legs, Tricep and Cardio
Est. 98 min
7 exercises
Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 15 Reps
Walking
1 Set
Day 23
Chest & Bicep Day
Est. 69 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 24
Shoulders, Back & Cardio Day
Est. 98 min
7 exercises
Stationary Bike
1 Set
Machine Shoulder Press
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 25
Legs and Tricep Day
Est. 64 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Calf Extension Machine
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Day 26
Chest, Bicep, & Cardio Day
Est. 101 min
7 exercises
Step Machine
1 Set
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Day 27
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 29
Shoulders Day
Est. 90 min
4 exercises
Walking
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 6 Reps
Dumbbell Seated Alternating Front Raise
5 Sets x 6 Reps
Day 30
Chest & Cardio Day
Est. 88 min
4 exercises
Stationary Bike
1 Set
Cable Lower Chest Raise
5 Sets x 6 Reps
Cable Mid Chest Crossover
5 Sets x 6 Reps
Cable Cross-Over
5 Sets x 6 Reps
