Cutting & semi-bulking - abs emphasys

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RATING: 75 (FROM 17 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine focus on body fat loss but also build some muscle.

The emphasys given on this routine is in abs, best for people that have most their body fat in abs area and around.

The routine works big to small muscle group for instance:

Monday: Chest (big muscle group)
Tuesday: Shoulders + Traps (small muscle group)
Wednesday: Legs (big muscle group)
Thursday: Arms (small muscle groups)
Friday: Back (big muscle group)

Every day contain cardio in the beginning and abs + cardio at the end. Since we don't focus on muscle gain (not that it wont happen) this routine have too much cardio inside because we need to have very good blood circulation.

A Fixed 12 reps 3 set is set in between exercises for muscle gain. This can be replaced with 8 reps and 4 sets or with pyramid style for instance start with 15 reps then increase weight and decrease reps so you do 15 then 12 then 10 then 8 (4 sets) or 12 - 8 - 6 (3 reps) if you put much more weight.

The focus on this routine is not muscle gain so no need for too much weight.

Monday
Tuesday
Wednesday
Thursday
Friday

Cardio + Chest + Abs 8 exercises, 1 hr 38 mins

Treadmill Running	0x0 reps	rest: 15s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x30 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x20 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s
Walking	0x0 reps	rest: 10s

Cardio + Shoulders + Traps + Abs 11 exercises, 2 hrs 4 mins

Treadmill Running	0x0 reps	rest: 15s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x30 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x20 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 10s

Cardio + Legs + Abs 9 exercises, 1 hr 49 mins

Treadmill Running	0x0 reps	rest: 15s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Calf Raise	3x12 reps	rest: 60s
Barbell Deep Squat	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x30 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x20 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 10s

Cardio + Arms + Abs 12 exercises, 2 hrs 6 mins

Treadmill Running	0x0 reps	rest: 15s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x12 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x30 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x20 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s
Walking	0x0 reps	rest: 10s

Cardio + Back + Abs 11 exercises, 2 hrs 5 mins

Treadmill Running	0x0 reps	rest: 15s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x30 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x20 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 10s