Cut Routine
Cutting
Intermediate
Machine strength
Plan Details
The Cut Routine routine by AshleyGeorge is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
One work out day: 1. Couch to 5k 2. Main Muscle Group 3. Corresponding Arm Muscle 4. Abs 5. Triathlon (1.25km run, 4km bike, 250m swim)
Routine detail
Any
Triceps
Est. 50 min
7 exercises
Mega Set
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Dumbbell One Arm Twist
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Any
Legs
Est. 64 min
8 exercises
Stationary Bike
1 Set
Rowing
1 Set
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Any
Back
Est. 96 min
12 exercises
Rowing
1 Set
Stationary Bike
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Close Grip Lat Pull Down
3 Sets x 12 Reps
Machine Row
3 Sets x 12 Reps
Machine Rear Delt
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Any
Shoulders
Est. 84 min
11 exercises
Elliptical Training
1 Set
Rowing
1 Set
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell High Front Raise
3 Sets x 12 Reps
Mega Set
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Rob Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Any
Biceps
Est. 84 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Half Curl
3 Sets x 12 Reps
Barbell Curl
11 Sets x 21 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Cable One Arm Curl
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Any
Triathlon
Est. 185 min
3 exercises
Running
1 Set
Stationary Bike
1 Set
Swimming
1 Set
Any
Chest
Est. 114 min
15 exercises
Elliptical Training
1 Set
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Mega Set
3 Sets x 12 Reps
Close Dumbbell Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Push Down
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Any
Boxing
Est. 62 min
1 exercise
Boxing
3 Sets
Any
Abs
Est. 52 min
7 exercises
Machine Ab Crunch
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Kettlebell Figure Eight
3 Sets x 20 Reps
Kettlebell Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Medicene Ball Twist
3 Sets x 12 Reps
Any
Couch to 5K
Est. 32 min
1 exercise
Treadmill Running
1 Set
