Hey guys, What do you think of my cutting workout ?? im 23, 182cm, 85Kg 16.5%bf.
Monday :Legs
Legs: (Workout A)
*Begin every workout with 3 sets of high rep leg extensions, 20 reps each per set
Squats: 3 Working Sets 8-15 reps each
Hack Squats: 3 Sets 10-15 reps each
Walking Lunges: 3 Sets each set consist of 10-15 reps per leg
Standing Leg Curls: 2 Sets 12-15 reps
Seated Leg Curls: 2 Sets 12-15 reps
*Every other workout, superset two of the exercises.
Standing Calf Raise: 2 Sets 15 reps each
Donkey Calf Raise: 2 Sets 15 reps each
Tuesday Chest
Chest: (Workout A)
*Begin Each Workout with 3-4 sets of push-ups or light machine bench press 15-20 reps each
Incline Barbell Press: 2-3 Working Sets 8-12 reps each
Incline Dumbbell Flys: 3 Sets 10-15 reps each
Wide Grip Chest Press (Hammer Strength or Equivalent): 2-3 Sets 10-15 reps each
*End every other workout with 1 triple drop set of the exercise of your choice.
Wednesday Off/Rest
Thursday Back
Back: (Workout A)
*Begin each Workout with 2 light weight sets of Lat pull Downs, 20 reps each
Wide Grip Pull-Ups or Lat Pull Downs: 4 Sets 10-15 reps each
T-Bar rows: 3 Working Sets 8-10 reps each
Seated Cable Rows: 3 Sets 10-15 reps each
Rack Dead Lifts (Rack Pulls): 3 Working Sets 5-10 reps each
End every other workout with 1 triple drop set of the exercise of your choice.
Friday Shoulders & Traps
Shoulders & Traps: (Workout A)
*Begin Each Workout with 2 Sets of high rep DB lateral Raise or machine equivalent, 20 reps each
Dumbbell Military Press: 3 Working Sets 8-15 reps each
Standing Lateral Raise: 3 Sets 10-15 reps each
Bent-Over Lateral Raise: 3 Sets 10-15 reps each
Close Grip Upright Rows: 2 Sets 10-12 reps
Barbell Shrugs: 2 Working Sets 10-15 reps each
*Every other workout, start with Traps
Saturday Arms
Arms: (Workout A)
*Every Workout, start with 2 sets of high reps of the arm exercise of your choice, depending on if you start with Bis or Tris. Alternate between starting with Bis and Tris every week.
Preacher Curls: 3 Working Sets 8-12 reps each
Wide Grip Barbell Curls (EZ Bar or Cambered): 3 Sets 10-15 reps each
Cable Curls: 2 Sets 12-15 reps each
Incline Skull Crushers/French Press: 3 Working Sets 10-12 reps each
Close Grip Bench: 3 Sets 8-12 reps each
V-Bar Cable Press Down: 2 Sets 12-15 reps each
Sunday Off/Rest
Monday
Legs
Legs: (Workout B)
*Begin every workout with 3 sets of high rep leg extensions, 20 reps per set
Front Squats: 3 Working Sets 10-15 reps each
Leg Press: 3 Working Sets 15-20 reps each
Staggered Squats: 3 Sets 10 reps w/each leg
Lying Leg Curls: 2 Sets 12-15 reps each
Stiff Leg Dead Lifts: 2 Sets 12-15 reps each
*Every other workout, superset two of the exercises.
Donkey Calf Raise: 2 Sets 15 reps each
Standing Single Leg Calf Raise: 2 Sets 12-15 reps each
Tuesday Chest
Chest: (Workout B)
*Begin Each Workout with 3-4 sets of push-ups or light machine bench press 15-20 reps each
Pec-Dek Flys super set w/Machine Bench: 3 Sets 10-12 reps each on both exercises
Incline Dumbbell Press: 3 Sets 10-15 reps each
Flat Barbell Bench Press: 3 Sets 8-12 reps each
*End every other workout with 1 triple drop set of the exercise of your choice.
Wednesday Off/Rest
Thursday Back
Back: (Workout B)
*Begin each Workout with 2 light weight sets of Lat pull Downs, 20 reps each
Wide Grip T-Bar (neutral bar) Pull Downs: 4 Sets 10-15 reps each
Reverse Grip Barbell Rows: 3 Working Sets 8-10 reps each
Wide Grip Seated Cable Rows: 3 Sets 10-15 reps each
Close Grip Pull Downs super set w/Cable Pullovers: 3 Sets 10-12 reps each on both exercises
End every other workout with 1 triple drop set of the exercise of your choice.
Friday Shoulders & Traps
Shoulders & Traps: (Workout B)
*Begin Each Workout with 2 Sets of high rep DB lateral Raise or machine equivalent, 20 reps each
Standing Single Arm Lateral Raise: 3 Sets 8-12 reps each arm
Upright Reverse Cable Cross-Over: 3 Sets 10-15 reps
Hammer Strength Military Press or Machine Equivalent: 3 Sets 10-15 reps, 1 set triple drop set to failure on each
Cable Shrugs super-set w/Front Raises: 12-15 reps for Cables, 10 reps on Raises Raises can be performed with a BB or DBs
*Every other workout, start with Traps
Saturday Arms
*Every Workout, start with 2 sets of high reps of the arm exercise of your choice, depending on if you start with Bis or Tris. Alternate between starting with Bis and Tris every week.
Barbell Hammer Curls: 3 Sets 12-15 reps each
Dumbbell Curls: 2 Sets both arms at the same time, triple drop sets to failure on both sets
High Cable Concentration Curls: 2 Sets 15-20 reps each
Weighted Dips (seated or upright): 3 Sets 10-15 reps each
Smith Machine Extensions super set w/Bodyweight Bench Dips: 3 Sets 10-12 Reps each on Smith Machine, 15-20 reps on dips
Sunday Off/Rest
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Originally Posted by hellomycognomen
