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red kryptonite · 10-04-2011, 02:20 AM

This is my new routine for cutting. Its working great for me and I hope it'll work for you too.

Cardio: Monday - Friday
Bike to and from the gym on weather permitting days or 40 mins on the elliptical.

Weight Training: Monday - Friday
I do all these in 5 sets of 15 reps while keeping perfect form using lower weights.

ROUTINE 1

CHEST:
Dumbbell Flat Bench Press
DB Incline Bench Press
DB Flat Bench Flies
DB Incline Bench Flies
DB Pullovers

CORE & TRICEPS:
AB Roller
Dumbbell Side Bends
Knee Hip Raise
Cable Triceps Extension (one arm at a time)
Tri-Rope Pushdown
DB Skull Crushers

SHOULDER & FOREARM:
Standing Dumbbell Side Lateral Raise
Standing DB Forward Lateral Raise
Standing DB Shoulder Press
DB Shrugs
DB Forearm Pullup

BACK:
Wide Grip Pullups
Hyper-Extension
Flat Bench Back Flies
Seated Cable Rows
Cable Lat Pulldown

LEGS & BICEPS:
Leg Extension
Leg Curl
Leg Press
Calf Press
Standing Dumbbell Curl
Standing DB Hammer Curl
Standing EZ Bar "21's"

ROUTINE 2

CHEST:
Barbell Flat Bench Press
BB Incline Bench Press
Cable Flat Bench Flies
Cable Incline Bench Flies
EZ Bar Pullovers

CORE & TRICEPS:
Situps
Oblique Twist aka Wood-Choppers
Knee Hip Raise with Twist
Dips
Reverse Tri Pushdown
Standing Dumbbell Tri-press

SHOULDER & FOREARM:
Ball Bent-Over Dumbbell Side Lateral Raise
External Rotation
Internal Rotation
Standing DB Parallel Grip Shoulder Press
Barbell Behind Back Shrugs
DB Forearm Curls

BACK:
Close Grip Pullups
Deadlifts
Cable Back Flies
Chinups
Cable Behind Neck Lat Pulldown

LEGS & BICEPS:
Barbell Squats
Dumbbell Lunges
DB Calf Raise
Preacher Dumbbell Curl
Preacher DB Hammer Curl
Preacher EZ Bar "21's"

Monday: R1 CHEST
Tuesday: R1 CORE/TRICEPS
Wednesday: R1 SHOULDER/FOREARM
Thursday: R1 BACK
Friday: R1 LEGS/BICEPS
Saturday: SWIMMING (its a full body workout and cardio)
Sunday: REST
Monday: R2 CHEST
Tuesday: R2 CORE/TRICEPS
Wednesday: R2 SHOULDER/FOREARM
Thursday: R2 BACK
Friday: R2 LEGS/BICEPS
Saturday: SWIMMING (its a full body workout and cardio)
Sunday: REST

Repeat R1 then R2

10-04-2011, 02:20 AM	#9085
red kryptonite My homepage has been set to RS Join Date: Nov 2005 Location: bc Posts: 2,315 Thanked 2,503 Times in 735 Posts Failed 15 Times in 15 Posts	This is my new routine for cutting. Its working great for me and I hope it'll work for you too. Cardio: Monday - Friday Bike to and from the gym on weather permitting days or 40 mins on the elliptical. Weight Training: Monday - Friday I do all these in 5 sets of 15 reps while keeping perfect form using lower weights. ROUTINE 1 CHEST: Dumbbell Flat Bench Press DB Incline Bench Press DB Flat Bench Flies DB Incline Bench Flies DB Pullovers CORE & TRICEPS: AB Roller Dumbbell Side Bends Knee Hip Raise Cable Triceps Extension (one arm at a time) Tri-Rope Pushdown DB Skull Crushers SHOULDER & FOREARM: Standing Dumbbell Side Lateral Raise Standing DB Forward Lateral Raise Standing DB Shoulder Press DB Shrugs DB Forearm Pullup BACK: Wide Grip Pullups Hyper-Extension Flat Bench Back Flies Seated Cable Rows Cable Lat Pulldown LEGS & BICEPS: Leg Extension Leg Curl Leg Press Calf Press Standing Dumbbell Curl Standing DB Hammer Curl Standing EZ Bar "21's" ROUTINE 2 CHEST: Barbell Flat Bench Press BB Incline Bench Press Cable Flat Bench Flies Cable Incline Bench Flies EZ Bar Pullovers CORE & TRICEPS: Situps Oblique Twist aka Wood-Choppers Knee Hip Raise with Twist Dips Reverse Tri Pushdown Standing Dumbbell Tri-press SHOULDER & FOREARM: Ball Bent-Over Dumbbell Side Lateral Raise External Rotation Internal Rotation Standing DB Parallel Grip Shoulder Press Barbell Behind Back Shrugs DB Forearm Curls BACK: Close Grip Pullups Deadlifts Cable Back Flies Chinups Cable Behind Neck Lat Pulldown LEGS & BICEPS: Barbell Squats Dumbbell Lunges DB Calf Raise Preacher Dumbbell Curl Preacher DB Hammer Curl Preacher EZ Bar "21's" Monday: R1 CHEST Tuesday: R1 CORE/TRICEPS Wednesday: R1 SHOULDER/FOREARM Thursday: R1 BACK Friday: R1 LEGS/BICEPS Saturday: SWIMMING (its a full body workout and cardio) Sunday: REST Monday: R2 CHEST Tuesday: R2 CORE/TRICEPS Wednesday: R2 SHOULDER/FOREARM Thursday: R2 BACK Friday: R2 LEGS/BICEPS Saturday: SWIMMING (its a full body workout and cardio) Sunday: REST Repeat R1 then R2 Last edited by red kryptonite; 10-04-2011 at 02:29 AM.