Cutting plan training programme

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Harry Webster
5 years ago
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1 WEEKLY FORMAT MON TUE WED THU FRI SAT SUN Week 7 5 mins Legs Back 65 mins LISS Arms 5 mins Week 8 5 mins Legs Back 70 mins LISS Arms 5 mins Week 9 10 mins Legs Back 75 mins LISS Arms 10 mins Week mins Legs Back 80 mins LISS Arms 10 mins 20 mins cardio Week mins Legs Back 85 mins LISS Arms 15 mins 25 mins cardio Week mins Legs Back 90 mins LISS Arms 15 mins 30 mins cardio s that are within a thick box need to be done straight after each other with no rest, you should only rest once you have completed all exercises within a box with a thick separating line. This is called supersetting. The rest column will advise when to take a rest after an exercise or exercises are complete if supersetting. Intervals Interval involves sprinting or going at a face pace for a set period of time and then a slower pace for a set period of time, this raises and lowers the heart rate to help burn more fat. This can be done through running, cycling or rowing. Fasted cardio Also referred to as LISS (low intensity steady state), this is usually done before breakfast on an empty stomach. It can be done on any piece of equipment or just a hilly walk outside. This is the speed in which you lift and lower the weight means you will lower the weight for three seconds, then zero pause, before returning the weight to the starting position in one second. When you hit the top, return the weight straight back down with a count of three seconds. 4010, will be lowering for four seconds. If you see 3110, the only change you will make is including a pause in the stretched position of the lift - this is added in three of the. Vital statistics Name: Age: Starting stats Weight: Body fat percentage: Date started: / / Final stats Weight: Body fat percentage: Date started: / /

2 Back and Arms 1 Lying leg curl secs 10 reps toes in, 10 toes out, 10 neutral toes, all the way to bum and full stretch down 2 Back squat secs Full range, final set drop set 3 Hack squat secs Focus on contraction, squeeze the weight up, use a weight you can do 12 with, rest, pause, up to 20 1 Walking lunges Two laps of 20 steps - short strides secs 2 Leg extension Toes pointing up, 15 full reps, followed by 10 partials 5 Calf raise secs As few sets as possible to get to 100, minimal pause, full range Weight Weight Weight Weight Weight Weight 1 1

3 1 Incline smith machine chest press secs Bring down towards neck, arch chest up, squeeze the weight up 2 Incline bench press (no lockout) secs Constant tension, stop 2 inches from neck, drive up - no lockout 3 Bench press secs Don t lock out, keep tension on chest 1 Incline cable flyes Focus on deep contraction force elbows in at top of movement 2 Hammer strength chest press secs 2 Arch chest up, keep tension on 3 Cable iron cross Keeping elbows extended pull directly to your side 4 Press ups Max 3 4 Keep tension on during press ups 5 One arm cable leaning laterals secs With elbows bent, raise to level with shoulder height 6 Seated shoulder rack press secs 1 Standing dumbbell lateral raise Set pins at shoulder height, pause on racks and contract up, no lockout 1 Focus on constant tension throughout triset 2 Seated lateral raise facing bench after 2 Laterals make sure your little finger is higher than thumb when raising 3 Wide grip upright row Head into bench raise to 30 degrees in front Weight Weight Weight Weight Weight Weight 1 1

4 Back and abs 1 Weighted Pull ups secs Pull your torso up with wide grip, chest towards the bar 2 T bar row secs Use a weight you can do 8 with rest pause to 12 Final set drop set 3 Underhand pulldown secs Each set drop set 1 Close grip pulldown Lean back, pull towards upper chest 2 Barbell shrugs secs 2 Pull up high towards ears focus on contraction 3 Underhand bent over row Pull in towards lower stomach 5 Hanging leg raise secs No swinging, constant tension 6 Weighted gym ball crunch secs Hold dumbbells behind head, keep neck tucked in to chest 7 Weighted rope crunch secs Use a weight you can do 15 with Weight Weight Weight Weight Weight Weight 1 1

5 2 nd chest & 1 Seated chest press machine secs Fill muscle with blood, constant tension 2 Flat dumbbell press secs Keep tension chest, final set triple drop set 1 Smith machine chest press Use the smith machine, go heavy and squeeze through your chest, no lockout 2 Dumbbell flat flyes secs 2 Go wide with your flyes, stretch your chest, hold in stretch position 3 Weighted press ups Max 3 3 Keep tension on chest 1 Seated lateral into dumbbell front raise secs 1 Out to the side, then across to the front, back to the side and down pause at top of lateral for two seconds 2 Rear delt flye dumbbells Constant tension on flyes, elbows forward 5 Seated dumbbell shoulder press (pump) secs No lockout Weight Weight Weight Weight Weight Weight 1 1

6 Arms 1 Standing straight bar curl secs Keep completely upright no leaning back, squeeze hard through back, fill the muscle with blood 1 Ez reverse curls Upper arms stationary, curl the weight to shoulder height 2 Ez spider curl Curl to forehead, leaning over an incline bench 75 secs 3 Ez bar curls Keep elbows locked back, curl to shoulder height 4 Dumbbell hammer curls Keep elbows locked back, palms of your hands facing torso, curl to shoulder height 3 Weighted dips secs Get a full stretch, keep elbows tucked in 1 Ez bar skullcrusher secs 1 Lower bar to forehead, allow elbows to flex 2 Overhead rope extension secs 2 Slowly lower weight behind head, extend fully to lockout, keep tension on triceps 3 Tricep rope pushdowns secs 3 Each set drop set 4 Close grip press ups Max secs 4 Keep elbows tucked in Weight Weight Weight Weight Weight Weight 1 1

7 Progress Improve every WK 1: WK 2: WK 3: WK 4: WK 5: WK 6:

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15 Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches