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Home » Workout Routines » Doug's Mega Cutting Routine |
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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
Doug's Mega Cutting Routine
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Fat Loss | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Designed By: | Doug Lawrenson |
Description of Workout:
Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout notes:
- Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session.
- Abdominals performed after each training session.
- Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
- First two sets on each body part is a warm up set indicated by * are warmup sets
- Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
- 45 seconds rest between sets unless indicated.
| Monday - Shoulders and Triceps | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Seated Dumbbell Press - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Reverse Fly | 3 | 10-12 |
| Dumbbell Shrugs | 3 | 10-12 |
| Triceps | ||
| Exercise | Sets | Reps |
| EZ Bar Close Grip Bench - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Dumbbell Kickbacks | 3 | 10-12 |
| Overhead Rope Extension | 3 | 10-12 |
| Narrow Grip Pushups | 3 | Failure |
| Workout Notes: |
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| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
| Tuesday - Back | ||
| Back |
||
| Exercise | Sets | Reps |
| Reverse Grip Bent Over Row (15*, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Wide Grip Pull Down | 3 | 10-12 |
| 1 Arm Cable Row | 3 | 8 |
| Hyper Extensions | 3 | 12-15 |
| Workout Notes: |
||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
WEDNESDAY - REST DAY
| Thursday - Chest and Biceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Incline Dumbbell Press - (15-12*) | 4 | 12, 8, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Pec Dec | 3 | 10-12 |
| Dumbbell Flys | 3 | 10-12 |
| Push Ups | 3 | Failure |
| Biceps | ||
| Exercise | Sets | Reps |
| Dumbbell Curl - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| EZ Bar Curl | 3 | 10-12 |
| Dumbbell Reverse Curl | 3 | 10-12 |
| Rope Curl | 3 | 10-12 |
| Workout Notes: |
||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
| Friday - Legs and Calves | ||
| Quads |
||
| Exercise | Sets | Reps |
| Squats - (15-12*) | 5 | 12, 10, 8, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Wall Squat | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
| Sissy Squat | 3 | 20-25 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Leg Curls - (12-15*) | 4 | 12, 10, 10, 10 |
| Straight Leg Deadlifts | 3 | 15, 12, 10 |
| Calves |
||
| Seated Calf Raise - (10-12*) | 3 | 12, 10, 10 |
| Standing Calf Raise | 3 | 20, 15, 15 |
| Workout Notes: |
||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front. |
||
SATURDAY AND SUNDAY - REST DAYS
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