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THIS WEEKS FEATURE: Muscle Building Supplement Guide: What To Take & When To Take It
WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
Doug's 6 Day Cutting Routine
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- Multi-Vitamin (every morning)
Workout Summary:
| Training Level: | Advanced |
| Main Goal: | Fat Loss |
| Days Per Week: | 6 |
| Workout Type: | Split |
| Designed By: | Doug Lawrenson |
Description of Workout:
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 & Triceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 12-15 |
| Flat Dumbbell Press | 3 | 12 |
| Incline Flys | 3 | 12 |
| Pec Deck | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Reps |
| Skull Crushers | 4 | 12-15 |
| Rope Extensions | 3 | 12 |
| Straight Bar Pushdowns | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
| Day 2 - Back & Biceps | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide Grip Chins | 4 | 12-15 |
| Wide Grip Rows | 3 | 12 |
| Narrow Grip Pulldown | 4 | 12-15 |
| Hyper Extensions | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| Concentration Curls | 4 | 12-15 |
| EZ Bar Curl | 3 | 12 |
| Day 3 - Legs & Shoulders | ||
| Legs |
||
| Exercise | Sets | Reps |
| Squats | 4 | 12-15 |
| Leg Extensions | 3 | 12 |
| Leg Curl | 4 | 12-15 |
| Stiff Leg Deadlifts | 3 | 12 |
| Seated Calf Raise | 3 | 12 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Shoulders Press | 4 | 12-15 |
| Cable Lateral Raise | 3 | 12 |
| Reverse Cable Fly | 3 | 12 |
| Smith Machine Shrugs | 4 | 12-15 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
Day 4: Rest Day
| Day 5 - Chest & Triceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Incline Barbell Press | 4 | 12-15 |
| Flat Barbell Press | 3 | 12 |
| Flat Flys | 3 | 12 |
| Cable Crossovers | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Reps |
| Reverse Grip Pushdown | 4 | 12-15 |
| Dumbbell Kickbacks | 3 | 12 |
| Dumbbell Extension | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
| Day 6 - Back & Biceps | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide Grip Pulldowns | 4 | 12-15 |
| Bent Over Dumbbell Rows | 3 | 12 |
| Good Mornings | 3 | 12 |
| One Arm Dumbbell Row | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| Preacher Curl | 4 | 12-15 |
| Dumbbell Curl | 3 | 12 |
| Day 7 - Legs & Shoulders | ||
| Legs |
||
| Exercise | Sets | Reps |
| Leg Press | 4 | 12-15 |
| Lunges | 3 | 12 |
| Leg Curl | 4 | 12-15 |
| Straight Leg Deadlifts | 3 | 12 |
| Standing Calf Raises | 3 | 12-15 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Smith Machine Press | 4 | 12-15 |
| Dumbbell Lateral Raises | 3 | 12 |
| Dumbbell Rear Delt Flys | 3 | 12 |
| Upright Rows | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
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