Cutting- 4 days/week
Cutting
Intermediate
Dumbbell
Plan Details
The Cutting- 4 days/week routine by jconstantino is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
-4 days of lifting -Do high-intensity cardio at least 3 days -Do abs on the days not lifting
Routine detail
Mon
Biceps and shoulders
Est. 74 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
in and out bicep curl
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
standing bicep curl shoulder press
3 Sets x 10 Reps
Tue
Triceps and Chest
Est. 105 min
14 exercises
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 30 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
9 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
9 Sets x 8 Reps
Dip
3 Sets x 12 Reps
plate press
3 Sets x 10 Reps
Thu
Legs
Est. 71 min
11 exercises
Step Machine
1 Set
Stationary Bike
1 Set
Dumbbell Plie Squat
18 Sets x 6 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Fri
Back
Est. 56 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
