*****CUTTING PHASE PROGRAM- by mj®******

Remember to warm up 7-10minutes prior your workout. Stretch if you must. You’ll be doing Supersets and Drop sets for this type of exercises after doing this training you can then do your cardio as you needed. You must remember not to take long breaks, ensure that you are flowing with each exercises. Follow this routine for 6-12weeks and you’ll be shredded in no time!Wishing you the best of Luck! Enjoy and Have fun!


Monday – Chest
Incline DB Press – 3x20
Flat DB Press – 4x20
Decline DB Press – 3x20
Cable Crossover Flyes – 3x15
Decline Bench DB Flyes – 3x15
Cable Low crossover Flyes – 2x15
Cable High Crossover Flyes – 2x15
20-30 pushups

Tuesday - Back
Cable Pull –up (wide grip) – 3x15
One arm DB Row – 3x20 (supersets)
Close grip Seated cable row – 2x15
Reverse Grip BB Row – 3x12
Reverse Grip Pull-up – 4x20
Wide Grip BB Row – 3x10
Bent Over BB Row – 3x15
Straight arm Lat Pulldown – 3x20

Wednesday – Shoulders/ Traps
BB Front Raise – 3x15
BB Upright Row – 3x15
BB Overhead Press – 3x20
DB Bent Over Lateral Raise – 4x20
DB Lateral Raise – 4x20
Incline Rear Delt Raise -4x20
DB Shrugs – 3x15
Behind-the-Back Smith Machine Shrug -4x20
Seated DB Shrugs – 4x20

Thursday – Legs/Calves
Smith Machine Squat – 4x15
BB Lunges – 4x20
BB Low Squat – 4x20 –go low as far as you can with light weights.
Leg Press – 4x15
Leg Extension – 4x20
Leg Curls – 4x20
Romanian Deadlifts – 4x20
Stiff –Legged Deadlifts – 4x20
Standing Calf Raise – 4x20
Seated Cal Raise – 4x20

Friday – Bis/Tris/Abs
BB Biceps Curls – 4x20
DB Hammer Curls – 4x20
Lying Head Crusher – 4x20
DB Overhead Tris Extension – 4x20
DB Zothman Curls – 4x15
BB Spider Curls – 4x15
Reverse-Grip Pressdown -4x15
Dips – 4x20
Overhead Rope Extension – 4x20
EZ-Bar Preacher Curl – 4x20
Incline DB Curls -4x20
High Cable Curls – 4x15
Cable Crunch - 4x25
Side Cable Crunch – 4x30
Hanging Leg Raise – 4x15
Decline Crunch – 2x30


*What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.

*What is Supersets?
Performing two exercices back to back without restups the fat-burning rate. The technique forces you to do more work in less time because you move from one exercise to the next without rest. You can even to trisets if you are focused.



*****MUSCLE GAIN PHASE****
Monday
CHEST & ABS
Flatbench Dumbbell Press-
Incline Barbell Bench
Incline Dumbbell Flyes-
Push ups with feet Elevated-
Hanging Leg Lifts – 3sets of 10reps.
Cable Crunch


Tuesday
SHOULDERS, BIS and Cardio
Shoulder shrugs
Arnold Dumbbell Press
Front Cable Raise
Bent Over Low-Pulley Side Lateral (cable)
Back Flyes - With Bands
Upright Barbell Row or cable
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
EZ Bar Curl
Overhead Cable Curl
30mins. Cardio

Wednesday – OFF

Thursday
LEGS
BARBELL HOP LUNGES-
Hack Squats
LYING LEG CURLS
BARBELL ROMANIAN DEADLIFTS
CALVES RAISES
30mins. Cardio
Dips

Friday- OFF

Saturday
Middle Back, Lower Back, Tris, and Abs
Mixed Grip Chin
Pull Down (for Lats)
Change Bar
Bent Over Two-Arm Long Bar Row
Seated Cable Rows
Hyperextensions with plate
Cable One Arm Tricep Extension
Decline EZ Bar Tricep Extension
Cable Rope Overhead Tricep Extension
30mins Cardio

Sunday -OFF


If you have any questions, please feel free to drop me a line.