This intense Cutting Routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped!

WORKOUT DESCRIPTION

Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes fro cardio schedule to go with this workout.

Workout notes:

  • This routine is performed on a 3 days on and 1 day off per week.
  • A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
  • Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
  • 30 Seconds rest only between sets.
  • Rep timing of 2-1-2 performed on each exercise

Daily Workout Schedule:

Day 1 - Chest and Triceps

Chest

  • Incline Dumbbell Press 4 sets, 12-15 reps
  • Flat Dumbbell Press 3 sets, 12 reps
  • Incline Flys 3 sets, 12 reps
  • Pec Deck 3 sets, 12 reps

Triceps

  • Skull Crushers 4 sets, 12-15 reps
  • Rope Extensions 3 sets, 12 reps
  • Straight Bar Pushdowns 3 sets, 12 reps

Abdominals

  • Rope Crunch 4 sets, 20-25 reps
  • Hanging Knee Raise 4 sets, 20-25 reps

Day 2 - Back and Biceps

Back

  • Wide Grip Chins 4 sets, 12-15 reps
  • Wide Grip Rows 3 sets, 12 reps
  • Narrow Grip Pulldown 4 sets, 12-15 reps
  • Hyperextension 3 sets, 12 reps

Biceps

  • Concentration Curls 4 sets, 12-15 reps
  • EZ Bar Curl 3 sets, 12 reps

Day 3 - Legs and Shoulders

Legs

  • Squats 4 sets, 12-15 reps
  • Leg Extensions 3 sets, 12 reps
  • Leg Curl 4 sets, 12-15 reps
  • Stiff Leg Deadlifts 3 sets, 12 reps
  • Seated Calf Raise 3 sets, 12 reps

Shoulders

  • Dumbbell Shoulders Press 4 sets, 12-15 reps
  • Cable Lateral Raise 3 sets, 12 reps
  • Reverse Cable Fly 3 sets, 12 reps
  • Smith Machine Shrugs 4 sets, 12-15 reps

Abdominals

  • Rope Crunch 4 sets, 20-25 reps
  • Hanging Knee Raise 4 sets, 20-25 reps

Day 4: Rest Day

Day 5 - Chest and Triceps

Chest

  • Incline Barbell Press 4 sets, 12-15 reps
  • Flat Barbell Press 3 sets, 12 reps
  • Flat Flys 3 sets, 12 reps
  • Cable Crossovers 3 sets, 12 reps

Triceps

  • Reverse Grip Pushdown 4 sets, 12-15 reps
  • Dumbbell Kickbacks 3 sets, 12 reps
  • Dumbbell Extension 3 sets, 12 reps

Abdominals

  • Weighted Incline Crunches 4 sets, 20-25 reps
  • Hip Thrusts 4 sets, 20-25 reps

Day 6 - Back and Biceps

Back

  • Wide Grip Pulldowns 4 sets, 12-15 reps
  • Bent Over Dumbbell Rows 3 sets, 12 reps
  • «Good Mornings» 3 sets, 12 reps
  • One Arm Dumbbell Row 3 sets, 12 reps

Biceps

  • Preacher Curl 4 sets, 12-15 reps
  • Dumbbell Curl 3 sets, 12 reps

Day 7 - Legs and Shoulders

Legs

  • Leg Press 4 sets, 12-15 reps
  • Lunges 3 sets, 12 reps
  • Leg Curl 4 sets, 12-15 reps
  • Straight Leg Deadlifts 3 sets, 12
  • Standing Calf Raises 3 sets, 12-15 reps

Shoulders

  • Smith Machine Press 4 sets, 12-15 reps
  • Dumbbell Lateral Raise 3 sets, 12
  • Dumbbell Rear Delt Flys 3 sets, 12
  • Upright Rows 3 sets, 12

Abdominals

  • Weighted Incline Crunches 4 sets, 20-25 reps
  • Hip Thrusts 4 sets, 20-25 reps