AnthonyDelgado3

Aug 16th 2018

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6 Week Cutting Routine

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to cut fat while maintaining muscle mass.

Exercises should be performed using 90%-95% of your RM for each exercise for the appropriate rep range.

EXAMPLE:

1RM = 192
4RM = 169 (90%-95%) = 152-160
10RM = 144 (90%-95%) = 130-137

As much as possible, try to keep rests short. The lighter weight should enable you to rest for less time. If you cannot keep your rest periods under a minute, adjust your weights closer to 90%.

This workout MUST be paired with a nutrition plan designed to cut. Here is my recommendation.

1) Eat intermittently, ideally within a 6-8 hour window.
2) Calculate LBM
3) Use your favorite IIFYM calculator to determine your macros and your target caloric intake with a 20% cut.
4) Adjust protein intake to 1-1.1 gram per pound of LBM
5) If you fail and/or cheat, calculate your calories anyway and adjust them out of the remainder of the week to make sure your weekly average matches your macros. If you plan to cheat you can even take calories out the day before.

EXAMPLE

Target Calories: 2300
Monday: 2300
Tuesday: 1800
Wednesday: 4000
Thursday: 1900
Friday: 1900
Saturday: 1900
Sunday: 2300

Don't forget to stay out of the gym on day 7, drink plenty of water, and get 7-10 hours of sleep every night.

Good luck!

Chest, Triceps, Abs (Strength) 8 exercises, 59 mins

Barbell Bench Press	6x4 reps	rest: 45s
Barbell Incline Bench Press	6x4 reps	rest: 45s
Barbell Decline Bench Press (Wide Grip)	6x4 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Barbell Tricep Extension	3x10 reps	rest: 45s
Plank	3x8 reps	rest: 45s
Hanging Knee Raise	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 10s

Shoulders, Legs, Calves 8 exercises, 58 mins

Barbell Deep Squat	6x4 reps	rest: 45s
Barbell Standing Calf Raise	3x8 reps	rest: 45s
Barbell Military Press	6x4 reps	rest: 45s
Barbell Rear Military Press	3x8 reps	rest: 45s
Barbell Deadlift	6x4 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Step Machine	0x0 reps	rest: 10s

Back, Traps, Biceps 9 exercises, 1 hr 12 mins

T Bar Row	6x4 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	6x4 reps	rest: 45s
Leverage Machine High Row	6x4 reps	rest: 45s
Cable One-Arm Seated Row	6x4 reps	rest: 0s
Cable One-Arm Seated Row	6x4 reps	rest: 0s
Cable Seated Row	6x4 reps	rest: 75s
EZ Bar Curl	4x6 reps	rest: 45s
Rowing	0x0 reps	rest: 10s
Running	0x0 reps	rest: 10s

Chest, Triceps, Abs 9 exercises, 1 hr 18 mins

Dumbbell Bench Press	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Barbell Decline Bench Press (Wide Grip)	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 45s
Bench Plank	3x8 reps	rest: 45s
Weighted Side Bend	3x15 reps	rest: 0s
Weighted Side Bend	3x15 reps	rest: 45s
	3x50 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s

Shoulders, Legs, Calves 9 exercises, 1 hr 13 mins

Barbell Deadlift	3x10 reps	rest: 45s
Barbell Deep Squat	3x10 reps	rest: 45s
Single-Leg Calf Raise	3x12 reps	rest: 45s
Single-Leg Calf Raise	3x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 45s
Dumbbell Seated Arnold Press	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Step Machine	0x0 reps	rest: 20s

Back, Traps, Biceps 9 exercises, 1 hr 14 mins

T Bar Row	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Leverage Machine High Row	3x10 reps	rest: 45s
Cable One-Arm Seated Row	3x10 reps	rest: 0s
Cable One-Arm Seated Row	3x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 45s
Rowing	0x0 reps	rest: 10s
Running	0x0 reps	rest: 20s