shaq015

Apr 5th 2014

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D-Cutting Routine

DOWNLOADS/VIEWS: 117/4929

RATING: 80 (FROM 7 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push A 6 exercises, 40 mins

Pull A 7 exercises, 44 mins

Pull-Up	3x5 reps	rest: 60s
Chin-Up	3x5 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Leverage Machine High Row	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s

Legs A 6 exercises, 50 mins

Whole body depletion 9 exercises, 2 hrs 12 mins

Whole body depletion 2 4 exercises, 41 mins

Upper Body 9 exercises, 59 mins

Pull-Up (Hammer Grip)	4x5 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Abs + Arms 14 exercises, 1 hr 35 mins

Hanging Leg Raise	3x5 reps	rest: 60s
Hanging Knee Raise Rotation	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x12 reps	rest: 60s
Weighted Side Bend	3x12 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s

Whole Body Superset Routine 10 exercises, 1 hr 7 mins

Pull-Up	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Overhead Tricep Extension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Whole body 8 exercises, 59 mins

Machine Leg Press	3x12 reps	rest: 60s
Machine Calf Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 60s
Dumbbell Tricep Kickback	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s

Push B 6 exercises, 43 mins

Dumbbell Incline Bench Press	3x5 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s

Pull B 7 exercises, 57 mins

Pull-Up	6x3 reps	rest: 60s
Chin-Up	6x3 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s

Legs B 6 exercises, 45 mins

Barbell Stiff-Leg Deadlift	2x5 reps	rest: 60s
Barbell Clean Deadlift	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Machine Calf Press	5x15 reps	rest: 60s