Mike's 10 Week Cutting Plan(Part2)
Cutting
Intermediate
Machine strength
Plan Details
The Mike's 10 Week Cutting Plan(Part2) 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 32
Tricep & Back Day
Est. 114 min
6 exercises
Dumbbell Tricep Extension
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 6 Reps
Cable Tricep Kickback
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
T Bar Row
5 Sets x 6 Reps
Cable V Bar Pulldown
5 Sets x 6 Reps
Day 33
Bicep Day
Est. 58 min
3 exercises
Barbell Curl
5 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
5 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
5 Sets x 6 Reps
Day 34
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 35
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 36
Back, Shoulder, and cardio
Est. 107 min
7 exercises
Walking
1 Set
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T-bar Close Grip Laying Row
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Day 37
Chest & Bicep
Est. 111 min
7 exercises
Stationary Bike
1 Set
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Day 38
Tricep Leg & Cardio Day
Est. 227 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Day 39
Back & Shoulder Day
Est. 76 min
6 exercises
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Smith machine one arm shoulder press
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 10 Reps
Day 40
Bicep, Chest, & Cardio
Est. 105 min
7 exercises
Step Machine
1 Set
Barbell Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Standing Reverse Preacher Dumbell Curl
4 Sets x 10 Reps
Dumbel Inner Lower Chest Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell inner chest press
4 Sets x 10 Reps
Day 41
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 42
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 43
Superset Back & Cardio Day
Est. 99 min
7 exercises
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
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Walking
1 Set
Day 44
Superset Bicep Day
Est. 69 min
6 exercises
Cable One-Arm High Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
EZ Bar Incline Prone Cable Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Day 45
Superset Shoulders & Cardio Day
Est. 100 min
7 exercises
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 15 Reps
Step Machine
1 Set
Day 46
Superset Tricep Day
Est. 97 min
7 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Step Machine
1 Set
Day 47
Superset Chest & Cardio Day
Est. 101 min
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbel Inner Lower Chest Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Stationary Bike
1 Set
Day 48
Leg Day
Est. 43 min
3 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Day 49
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 50
Back & Cardio Day
Est. 109 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Smith Machine Bent-Over Row
5 Sets x 6 Reps
Walking
1 Set
Day 51
Bicep Day
Est. 79 min
4 exercises
Dumbbell Concentration Curl
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
5 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
5 Sets x 6 Reps
Day 52
Tricep & Cardio Day
Est. 110 min
5 exercises
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
EZ Bar Tricep Extension
5 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 6 Reps
Stationary Bike
1 Set
Day 53
Shoulder Day
Est. 76 min
4 exercises
Barbell Shrug
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell One Arm Leaning Over Bench Side Raise
5 Sets x 6 Reps
Cable Upright Row
5 Sets x 6 Reps
Day 54
Chest & Cardio Day
Est. 109 min
5 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Barbell Pinned Inner Chest Press
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Step Machine
1 Set
Day 55
Leg Day
Est. 59 min
3 exercises
Barbell Squat
5 Sets x 6 Reps
Dumbbell Lunge
5 Sets x 6 Reps
Dumbbell Calf Raise
5 Sets x 6 Reps
Day 56
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 57
Chest & Tricep Day
Est. 116 min
8 exercises
Machine Fly
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Cable Lying Tricep Extension
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Day 58
Bicep & Shoulder Day
Est. 116 min
8 exercises
Preacher Curl Machine
4 Sets x 15 Reps
Barbell Spider Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Incline Hammer Curl
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Machine Deltoid Raise
4 Sets x 15 Reps
Cable Incline Pulldown (Supine)
4 Sets x 15 Reps
Day 59
Back & Leg Day
Est. 112 min
8 exercises
Machine Seated Row
4 Sets x 15 Reps
Cable Rope Lat Pulldown
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Day 60
Chest & Tricep Day
Est. 117 min
8 exercises
Barbell Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 15 Reps
Dumbbell Decline Tricep Extension
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Day 61
Bicep & Shoulder Day
Est. 102 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Barbell Overhead Tricep Extension
4 Sets x 15 Reps
Laying Single Dumbell One Arm Skullcrusher
4 Sets x 15 Reps
Day 62
Rest Day
Est. 0 min
0 exercises
This day is empty
