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This is an advanced cutting routine designed to help individuals increase their workout heart rate intensity and metabolic rate. This, in turn, will help to stimulate fat loss.
In this advanced routine you will be working out 6 to 7 days a week for short-term fat loss and long-term becoming more lean.
This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss and an eventual increase in strength.
There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build your major muscle groups.
Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body
You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive.
Cardio in the beginning of the workout day should be performed as a warm-up to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss.
*** Note :
As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability.
For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Elliptical Training
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0x0 reps • 600m |
rest: 15s
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Bodyweight Lunge
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3x6 reps |
rest: 15s
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Rear Bodyweight Lunge
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3x6 reps |
rest: 60s
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Freehand Jump Squat
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3x8 reps |
rest: 60s
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Bodyweight Standing Calf Raise
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3x15 reps |
rest: 60s
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Prisoner Squat
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3x12 reps |
rest: 60s
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Crunches
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3x15 reps |
rest: 60s
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Wood Chops with Cable
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3x15 reps |
rest: 60s
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Hanging Leg Raise
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2x15 reps |
rest: 60s
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Elliptical Training
|
0x0 reps • 600m |
rest: 25s
|
Treadmill Running
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0x0 reps • 600m |
rest: 15s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps • 420m |
rest: 60s
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Walking
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0x0 reps • 420m |
rest: 60s
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Treadmill Running
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0x0 reps • 720m |
rest: 15s
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Dumbbell Squat
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3x12 reps |
rest: 60s
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Standing Dumbbell Press
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Close Grip Preacher Curl
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3x12 reps |
rest: 60s
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Chest Dip
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3x12 reps |
rest: 60s
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Oblique Crunches
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3x20 reps |
rest: 60s
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Reverse Crunch
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3x20 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 25s
|
Rowing
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0x0 reps • 360m |
rest: 15s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Back Extensions - Hyperextensions
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3x12 reps |
rest: 60s
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Pull Ups
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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2x18 reps |
rest: 60s
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Crunches
|
2x18 reps |
rest: 60s
|
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Wood Chops with Cable
|
2x18 reps |
rest: 60s
|
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Rowing
|
0x0 reps • 360m |
rest: 25s
|
Elliptical Training
|
0x0 reps • 720m |
rest: 15s
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Rear Bodyweight Lunge
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2x10 reps |
rest: 60s
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Freehand Jump Squat
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3x5 reps |
rest: 60s
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Bodyweight Standing Calf Raise
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2x15 reps |
rest: 60s
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Prisoner Squat
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2x12 reps |
rest: 60s
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Weighted Decline Crunch
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2x15 reps |
rest: 60s
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Crunches
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2x15 reps |
rest: 60s
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Wood Chops with Cable
|
2x15 reps |
rest: 60s
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Elliptical Training
|
0x0 reps • 360m |
rest: 25s
|
Treadmill Running
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0x0 reps • 480m |
rest: 15s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Push Up
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3x12 reps |
rest: 60s
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Exercise Ball Crunch
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3x12 reps |
rest: 60s
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Decline Bench Leg Raise
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3x12 reps |
rest: 60s
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Decline Weighted Twist
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3x12 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 60s
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Walking
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0x0 reps • 480m |
rest: 60s
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Assisted Hyperextension
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2x10 reps |
rest: 60s
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Treadmill Running
|
0x0 reps • 480m |
rest: 15s
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Dumbbell Squat
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3x12 reps |
rest: 60s
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Standing Dumbbell Press
|
3x12 reps |
rest: 60s
|
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Dumbbell Shoulder Press
|
3x12 reps |
rest: 60s
|
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Barbell Curl
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3x12 reps |
rest: 60s
|
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Dumbbell Standing Triceps Extension
|
3x12 reps |
rest: 60s
|
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
|
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Close Grip Preacher Curl
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3x12 reps |
rest: 60s
|
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Chest Dip
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3x12 reps |
rest: 60s
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Oblique Crunches
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2x20 reps |
rest: 60s
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Reverse Crunch
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2x20 reps |
rest: 60s
|
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Treadmill Running
|
0x0 reps • 360m |
rest: 25s
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