Dave221982

Aug 9th 2019

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cutting split routine

DOWNLOADS/VIEWS: 13/2832

RATING: 46 (FROM 4 JEFIT MEMBERS)

6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 week cutting plan needs to be coupled up with a solid diet with one cheat meal at the weekends. this work out is designed to rise the heart rate and burn through calories, the high intensity workout if coupled with a good diet will protect muscle while losing fat - remember you need to hit every rep count on this plan so if you go too heavy you won't be achieving what the plan is designed to do. by all means if you change anything add more reps because when you are cutting! you shouldn't be lifting heavily as the carbs / energy just isn't there so we smash our energy reserve with reps and less rest time between sets! - enjoy

shoulders with 20 mins cardio 10 exercises, 2 hrs 10 mins

Machine Shoulder Press	4x20 reps	rest: 60s
Cable Lateral Raise	4x20 reps	rest: 60s
Cable Upright Row	4x20 reps	rest: 60s
Cable Deltoid Raise	4x20 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x20 reps	rest: 60s
Dumbbell Upright Row	4x20 reps	rest: 60s
Dumbbell Front Raise	4x20 reps	rest: 60s
Dumbbell Bent-Over Raise	4x20 reps	rest: 60s
Dumbbell Shoulder Shrug	4x20 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s

back and biceps with 30 minutes cardio 13 exercises, 2 hrs 51 mins

Cable Lat Pulldown (Wide Grip)	4x25 reps	rest: 60s
Cable V Bar Pulldown	4x25 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s
Dumbbell One-Arm Row	4x20 reps	rest: 60s
Cable Shoulder Extension	4x20 reps	rest: 60s
T Bar Row	4x20 reps	rest: 60s
Machine Lat Pulldown	4x25 reps	rest: 60s
Cable Incline Pulldown (Supine)	4x20 reps	rest: 60s
Cable Upper Row	4x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x20 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x20 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s
Step Machine	1x0 reps	rest: 15s

Abs, triceps & 1 hour cardio 11 exercises, 2 hrs 31 mins

Machine Ab Crunch	3x30 reps	rest: 60s
Parallel Bar Hip Raise	3x30 reps	rest: 60s
Cable Kneeling Crunch	3x30 reps	rest: 60s
Bench Dip	4x30 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x30 reps	rest: 60s
Cable Shoulder Extension	4x30 reps	rest: 60s
Machine Tricep Extension	4x30 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s
Step Machine	1x0 reps	rest: 15s
Treadmill Running	1x0 reps	rest: 15s
Stationary Bike	1x0 reps	rest: 15s

chest and bicep with 30 minutes cardio 10 exercises, 2 hrs 10 mins

Barbell Bench Press	4x15 reps	rest: 60s
Barbell Decline Bench Press	4x15 reps	rest: 60s
Cable Cross-Over	4x20 reps	rest: 60s
Cable Lower Chest Raise	4x20 reps	rest: 60s
Cable Mid Chest Crossover	4x20 reps	rest: 60s
Cable Upper Chest Crossover	4x20 reps	rest: 60s
Machine Inner Chest Press	4x20 reps	rest: 60s
Preacher Curl Machine	4x30 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s
Elliptical Training	1x0 reps	rest: 15s

legs and 15 minutes cardio 9 exercises, 1 hr 46 mins

Smith Machine Squat	4x20 reps	rest: 60s
Machine Leg Press	4x20 reps	rest: 60s
Calf Press On Leg Press	4x20 reps	rest: 60s
Machine Leg Extension	4x20 reps	rest: 60s
Machine Leg Curl (Prone)	4x20 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s
Machine Hip Abduction	4x20 reps	rest: 60s
Machine Hip Adduction	4x20 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s

biceps triceps and 75 minutes cardio 10 exercises, 2 hrs 42 mins

Indoor Cycling	1x0 reps	rest: 45s
Step Machine	1x0 reps	rest: 15s
Elliptical Training	1x0 reps	rest: 15s
Cable Tricep Pushdown (Rope)	3x30 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x30 reps	rest: 60s
Cable Shoulder Extension	3x30 reps	rest: 60s
Bench Dip	3x30 reps	rest: 60s
Dumbbell Concentration Curl	3x30 reps	rest: 60s
Barbell Preacher Curl	3x30 reps	rest: 60s
Preacher Curl Machine	3x30 reps	rest: 60s

upper body pump with abs 12 exercises, 2 hrs 18 mins

Dumbbell Lateral Raise	4x20 reps	rest: 60s
Machine Shoulder Press	4x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x20 reps	rest: 60s
Cable V Bar Pulldown	4x20 reps	rest: 60s
Barbell Preacher Curl	4x20 reps	rest: 60s
Preacher Curl Machine	4x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
Cable Shoulder Extension	4x20 reps	rest: 60s
Machine Fly	4x20 reps	rest: 60s
Machine Bench Press	4x20 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 60s
Parallel Bar Hip Raise	3x30 reps	rest: 60s