Doug's mega cutting workout routine is a 4 day split combining weights and cardio designed to lose fat while maintaining muscle mass.
Workout Summary
Workout Description
Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout notes:
- Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session.
- Abdominals performed after each training session.
- Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
- First two sets on each body part is a warm up set indicated by * are warmup sets
- Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
- 45 seconds rest between sets unless indicated.
| Monday - Shoulders and Triceps | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Dumbbell Press - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Reverse Fly | 3 | 10-12 |
| Dumbbell Shrugs | 3 | 10-12 |
| Triceps | ||
| Exercise | Sets | Reps |
| EZ Bar Close Grip Bench - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Dumbbell Kickbacks | 3 | 10-12 |
| Overhead Rope Extension | 3 | 10-12 |
| Narrow Grip Pushups | 3 | Failure |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
| Tuesday - Back | ||
|---|---|---|
| back | ||
| Exercise | Sets | Reps |
| Reverse Grip Bent Over Row (15*, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Wide Grip Pull Down | 3 | 10-12 |
| 1 Arm Cable Row | 3 | 8 |
| Hyper Extensions | 3 | 12-15 |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
WEDNESDAY - REST DAY
| Thursday - Chest and Biceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press - (15, 12*) | 4 | 12, 8, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Pec Dec | 3 | 10-12 |
| Dumbbell Flys | 3 | 10-12 |
| Push Ups | 3 | Failure |
| Biceps | ||
| Exercise | Sets | Reps |
| Dumbbell Curl - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| EZ Bar Curl | 3 | 10-12 |
| Dumbbell Reverse Curl | 3 | 10-12 |
| Rope Curl | 3 | 10-12 |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
| Friday - Legs and Calves | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squats - (15, 12*) | 5 | 12, 10, 8, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Wall Squat | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
| Sissy Squat | 3 | 20-25 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Leg Curls - (12, 15*) | 4 | 12, 10, 10, 10 |
| Straight Leg Deadlifts | 3 | 15, 12, 10 |
| Calves | ||
| Seated Calf Raise - (10, 12*) | 3 | 12, 10, 10 |
| Standing Calf Raise | 3 | 20, 15, 15 |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front. | ||
SATURDAY AND SUNDAY - REST DAYS
Original article and pictures take cdn.muscleandstrength.com site
Комментариев нет:
Отправить комментарий