DESCRIPTION: During this workout you can expect to lose fat and gain strength. With the correct calorie intake you can even slightly increase the visual size of your muscles. You will also increase definition. Make sure you log all lifts so that you can try to improve each week, remember every workout must be treated with full intensity especially after the first 8 weeks. Always use proper form and intensity; make sure you have a spotter on hand to help you get the extra reps. Make sure you rest around 45 seconds between each set. Each workout should last around 50 minutes, to give optimal hormone surges. 3-4 sets of 10 reps steadily increasing the weight each set. CARDIO: Try to keep it as low as possible and only do it on non-workout days, preferably in the evening to speed up the slow afternoon metabolism. DIET: Keep it clean with lots of protein, good fats and complex carbs. Make sure every week you assess your progress and decrease your daily calories by around 100 each day. This process is steady and slow. But it works. TIP: Focus only in two things, FLEXION AND EXTENSION OF THE MUSCLE, do not focus on weight but do each exercise with perfect form to achieve excellent results. Part 1 will be performed for 8 weeks. Part 2 can be done between 4 to 8 weeks to end with this cutting routine, it will all depend on your goals.