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The CUT 6 Week Workout Plan

6/25/2020

2 Comments

 
  • The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and efficiency.

  • Rest period between rounds are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

  • Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.
DAY 1

1)  4 ROUNDS
  • 20x  Band Lateral Walks
  • 20x  KB Swings
  • 20x  Push Up Plank


2)  4 ROUNDS
  • 24x  KB Walking Twisting Lunges
  • 15x  KB Squat Press
  • 10m  KB Farmer’s Walks (each way)


3)  4 ROUNDS
  • 15x  KB SL DL
  • 15x  KB Sumo Squat
  • 15x  KB V Crunch


4)  4 ROUNDS
  • 12x  DB Squat
  • 15x  DB Bridge
  • 30x  KB Russian Twist
Picture

DAY 2

1)  3 ROUNDS
  • 15x  DB Alt.Shoulder Press
  • 15x  DB Rows
  • 15x  Weighted DB Leg Raises


2)  3 ROUNDS
  • 15x  DB Lateral Raise
  • 15x  Push Ups w/DB
  • 15x  SB Crunch w/twists


3)  3 ROUNDS
  • 20x  DB Renegade Rows
  • 15x  DB Front Raise
  • 50 yds  DB Farmer Walks w/shrug hold


4)  3 ROUNDS
  • 20x  Bench Dips
  • 20x  DB Shoulder Boxing Punch Alt.
  • 12x  Burpee w / DB Curl to Press
Picture

DAY 3

Warmup
  • ½ Mile Jog
  • High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles

Sprints

     1)  5 x 20 yards

     2)  5 x 50 yards

     3)  5 x 100 yards

     * Rest 30 seconds between all sprints

Picture

DAY 4 - REST
Picture

DAY 5

1)  4 ROUNDS
  • 10x  DB Squat
  • 10x  DB Shoulder Press
  • 15x  Suitcase Crunch


4 ROUNDS
  • 10x  DB Lunges
  • 10x  SB Seated Lat Raise
  • 10x  Lying Windshield Wipers


4 ROUNDS
  • 10x  DB RDL
  • 10x  Rear DB Delt Fly
  • 15x  Rope Cable Crunch


4 ROUNDS
  • 12x  DB Side Lunge
  • 12x  Lateral Raises
  • 10x  Forward Hand Tap Plank
Picture

DAY 6

1)  4 ROUNDS
  • 10x  DB Flat Chest Press
  • Max  Pull Ups


2)  4 ROUNDS
  • 12x  DB Incline Press w/ twist
  • 12x  DB Bent Over Row


3)  3 ROUNDS
  • 15x  Fly
  • Max  Dips


4)  3 ROUNDS
  • 10x  DB Bicep Curl to Press
  • 10x  Rope Pressdown


5)  3 ROUNDS
  • 12x  Ab Roll-out
  • 12x  Cable Twist
  • 12x  Roll Plank
Picture

DAY 7 - REST
Picture
2 Comments
Stephen Gregory link
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William Walter link
10/17/2022 08:22:42 pm

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