Cutting Workout

Shredded Bodybuilder

The following workout is designed to help you lose fat and gain muscle. Even though some people say its impossible to gain muscle while losing fat I say the contrary. With a good diet you can cut fat and gain a little bit of muscle. Be careful though because if you don't eat right you will lose a large amount of that hard earned muscle. 

Notice how this workout mostly consists of doing 7 sets per exercise. The reason for this is so that you burn more calories, while actually tiring out your muscles. This will help you build stamina and increase your metabolism. 
 

For the cardio sections, you can either run or walk depending on how fit you are. The idea is that you actually do it. Of course, if you can run what I recommended  then it means you're a lighter person and are a bit more fit.

  

 Link to Cutting diet coming soon


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Monday - Back, Abs, Cardio


Wide-Grip Lat Pull Down  - 7 Sets - 15 Reps
Wide-Grip Pull Down Behind The Neck - 7 Sets - 15 Reps
Cable Seated Row - 7 Sets - 15 Reps
Shrugs - 4 Sets - 35 Reps
Hyper-Extensions with Hyper-Extension Bench - 3 Sets - 15 Reps   

Crunches - 3 Sets - 100 Reps

Cardio  - 40 minutes of walking or 20 minutes of running. 


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Tuesday - Chest, Shoulders, Cardio


Barbell Incline Bench Press  - 7 Sets - 15 Reps
Barbell Horizontal Bench Press  - 7 Sets - 15 Reps
Dumbbell Fly  - 7 Sets - 15 Reps
Push-ups - 5 Sets - 20 Reps

Shoulder Press Machine  - 7 Sets - 15 Reps
Front Plate Raise  - 5 Sets - 12 Reps
Dumbbell Lateral Raise  - 5 Sets - 12 Reps
Dumbbell Front Raise  - 7 Sets - 20 Reps

Cardio  -  40 minutes of walking or 20 minutes of running.


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Wednesday - Legs, Abs, Cardio


Leg Press  - 5 Sets - 10 Reps
Dumbbell Lunges   - 7 Sets - 15 Reps
Leg Extensions  - 5 Sets - 20 Reps
Leg Curls  - 5 Sets - 12 Reps

Standing Calve Raises  - 4 Sets - 35 Reps
Seated Calve Raises  - 7 Sets - 12 Reps

Cardio - If you have a stepper machine at your gym go ahead and do 15 minutes of it, or walk 20 minutes.


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Thursday - Off 


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Friday - Biceps, Triceps, Forearms, Cardio


Barbell Curl  - 7 Sets - 15 Reps
Closed Grip Barbell Curl  - 7 Sets - 12 Reps
Cable or Machine Preacher Curl  - 7 Sets - 15 Reps
Concentration Curl  - 7 Sets - 15 Reps

Cable Triceps Pushdowns  - 10 Sets - 10 Reps
Dip Machine  - 7 Sets - 12 Reps
Cable Standing Triceps Extension  - 4 Sets - 15 Reps
EZ Bar Close Grip Scull Crushers  - 7 Sets - 12 Reps

Palms Down Barbell Wrist Curl  - 5 Sets - 20 Reps
Seated One Arm Dumbbell Palms Up Wrist Curl  - 5 Sets - 30 Reps
Dumbbell One Arm Dumbbell Rotation  - 3 Sets - 20 Reps
Grips  - 4 Sets - 20 Reps

Cardio - 15 minutes of walking or 7 minutes of running

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Saturday - Cardio 


Cardio - 1 hour walking or 30 minutes of running

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Sunday - Off

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