3 Day Cutting Routine

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RATING: 77 (FROM 5 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was developed after reviewing the existing routines and realizing that nothing exactly matched with my needs. It is intentionally a high volume of exercise with minimal rest. Abs are used as a warm up each day. Keep up a good pace and get more of a fat burn. Ensure that you use manageable weight to promote good form and completion of the entire routine. Move up as needed for a greater challenge. Good luck

Tuesday
Wednesday
Friday

Abs, Chest, Triceps 9 exercises, 1 hr 29 mins

Crunches	3x25 reps	rest: 60s
Oblique Crunches	4x25 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x13 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Barbell Close Grip Bench Press	4x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	4x12 reps	rest: 60s
Cable Triceps Pushdown	4x12 reps	rest: 60s

Abs, Back, Biceps, Forearms 10 exercises, 1 hr 32 mins

Exercise Ball Crunch	3x25 reps	rest: 60s
Ab Crunch Machine	3x25 reps	rest: 60s
Wide-Grip Lat Pulldown	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Back Extensions - Hyperextensions	4x20 reps	rest: 60s
EZ-Bar Curl	4x12 reps	rest: 60s
Dumbbell Alternate Bicep Curl	4x12 reps	rest: 60s
Palms-Up Barbell Wrist Curl Over A Bench	4x12 reps	rest: 60s
Barbell Palms Down Wrist Curl Over A Bench	3x8 reps	rest: 60s

Abs, Legs, Shoulders 10 exercises, 1 hr 38 mins

Ab Crunch Machine	3x25 reps	rest: 60s
Exercise Ball Crunch	3x25 reps	rest: 60s
Leg Press	4x20 reps	rest: 60s
Leg Extensions	4x12 reps	rest: 60s
Calf Press On Leg Press Machine	4x20 reps	rest: 60s
Standing Dumbbell Calf Raise	4x20 reps	rest: 60s
Lying Leg Curls	4x12 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Barbell Shoulder Press	4x12 reps	rest: 60s