MEGA CUTTING WORKOUT

          (This workout is designed for those who need to loss Extra Fat and Cuttings to the bones)


Day 1: Chest

1.BARBELL BENCH PRESS - MEDIUM GRIP
    5 sets of 15, 12,10,10,10 reps
2.INCLINE DUMBBELL PRESS
    4 Sets 12,10,10,8 reps
3.DUMBBELL FLYES
   4 Sets 10,10,10,10 reps
4.STRAIGHT-ARM DUMBBELL PULLOVER
   3 Sets 15,12,10 reps
5.BUTTERFLY
  4 Sets 12,12,12,12 reps

Day 2: Quads/Calves

1.STANDING CALF RAISES
    3 sets of 60,60,60 reps
2.SEATED CALF RAISE
    3 sets of 60,60,60 reps
3.LEG EXTENSIONS
    5 Sets 15,12,12,10,10 reps
4.BARBELL SQUAT
   5 Sets 20,15,12,10,10 reps
5.LEG PRESS
   4 Sets 15,12,12,10 reps
6.SMITH MACHINE SQUAT
   3 Sets 15,15,15 reps

Day 3: Back

1.WIDE-GRIP LAT PULLDOWN
   4 Sets 12,10,10,10 reps
2.SEATED CABLE ROWS
  4 Sets 15,12,10,10 reps
3.BENT OVER BARBELL ROW
  4 Sets 15,12,10,8 reps
4.ONE-ARM DUMBBELL ROW
  4 Sets 12,10,10,8 reps

Day 4: Shoulders

1.STANDING MILITARY PRESS
  4 Sets 12,10,8,8 reps
2.DUMBBELL BENCH PRESS
  4 Sets 10,10,8,8 reps
3.BARBELL SHRUG
  4 Sets 15,12,12,10 reps
4.SMITH MACHINE SHRUG
  3 Sets 12,12,12 reps
5.SIDE LATERAL RAISE
  3 sets of 12,10,8 reps(one arm at a time)
6.FRONT PLATE RAISE
  3 Sets of 12,10,8 reps

Day 5: Arms

1.BARBELL CURL
  4 Sets 12,10,10,8 reps
2.DUMBBELL ALTERNATE BICEP CURL
  4 Sets 12,10,8,8 reps
3.STANDING DUMBBELL REVERSE CURL
  4 Sets 12,10,10,8 reps
4.ONE ARM DUMBBELL PREACHER CURL
  3 Sets 12,12,12 reps
5.DUMBBELL ONE-ARM TRICEPS EXTENSION
  4 Sets 12,10,10,8 reps
6.WEIGHTED BENCH DIP
  4 Sets 15,12,12,10 reps
7.LYING TRICEPS PRESS
  4 Sets 12,10,10,8 reps
8.TRICEPS PUSHDOWN
  3 Sets 12,10,10 reps

Day 6: Hamstrings/Calves

1.STANDING CALF RAISES
  3 sets of 60,60,60 reps
2.SEATED CALF RAISE
  3 sets of 60,60,60 reps
3.SEATED LEG CURL
  4 Sets 12,10,10,10 reps
4.STIFF-LEGGED BARBELL DEADLIFT
  4 Sets 15,12,12,10 reps
5.DUMBBELL LUNGES
  3 Sets of 20 steps

Day 7: Rest

ABDOMINALS:

Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.

CARDIO:

Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily.