***DIET STAYS THE SAME THIS WEEK, DON’T CHANGE ANYTHING AT ALL*** Week 4 | 16 Week Cutting Phase
Monday’s Workout (CHEST, TRICEPS, CALVES, ABS) ***WARM-UP*** - Machine Chest Fly 3 sets x 10 reps (Rest 1 minute after each set) Flat DB Bench Press 5 sets x 12,10,8,6+6,6,8 (Keep increasing the weight and work up to a heavy 6 rep max, the 4th & 5th sets are drop sets.(I did 100lns,110lbs,110lbs,100lbs+65lbs,100lbs+60lbs) Rest 2 minutes) Incline Bench Smith Machine 4 sets x 12, 10,8,6+6+10 reps (4th set is a double drop set. Rest 2 minutes after each set) Dumbbell Floor Flys 3 sets 12-15 reps (Rest 2 minutes after each super set) Cable Single Arm Side Raises 4 sets x 12-15 reps (Rest 1 minute after each set) Donkey Calf Raises 100 Total Reps!!! Decline Medicine Ball Throws 4 sets x failure!!!(Advanced variation catch ball with one hand) ***CARDIO*** - Elliptical 20 Minutes (AIM for 175-200 calories burned)
Tuesday’s Workout (Back, Trap, Biceps, Calves) Smith Machine Rows 6 sets x 10,10,8,8,8,12(Keep increasing your weight and work up to a heavy 8 rep max. Rest 1-2 minutes after every set)(I did 225lbs,275lbs,315lbs,315lbs,315lbs,275lbs Incline Bench DB Rows 3 sets x 8-10 reps (Focus on getting a deep stretch and really squeezing your back. Rest 2 minutes after every set)(I did 65lbs, 75lbs,75lbs) Seated DB Shrugs 4 sets x 10-15 reps (Go as heavy as you can. Rest 1-2 minutes after every set)(I used 110lbs) Underhand Lat Pulldown 3 sets x 8-10 reps (Good quality reps. I used 180lbs) ***SUPER-SET*** Dumbbell Pullovers 3 sets x 8-10 reps (Slow and controlled reps. I used 70lbs) (Rest 2 minutes after every super set) Knee Height Rack Pulls 3 sets x 6-8 reps (I used 275lbs) Advanced DB Hammer Curls 4 sets x 7/7/7 (Rest 1-2 minutes after every set) ***CARDIO*** 20 minutes on Elliptical (AIM for 175-200 calories burned)
Wednesday’s Workout LEG, CALVES & Obliques Safety Bar OR Barbell Squat 5 sets x 10,6,6,6,12 (I used 295lbs,335lbs,335lbs,385lbs,275lbs) (Use the heaviest weight that you can for each set. Make sure it’s challenging on every set. Rest 2.5 minutes) Leg Press 3 sets x 8-10 reps (Go as heavy as you can. Rest 2 minutes)(I did 7-45s,8-45s,8-45s&25s) Single Leg Hack Squat Machine 3 sets x 8-10 reps (Keep your reps slow and controlled) rest 2 minutes after both legs.(I did 90lbs) Dumbbell Sumo Deadlifts 3 sets x 10-12 reps (Point your toes outward and use something to elevate you off the ground so you can get a deep squat. Rest 1-2 minutes) Decline Bench Dumbbell Leg Curls 3 sets x 12-15 reps (Stay in the stretch position for 1-2 seconds on each rep. Rest 1-2 minutes) Leg Extensions 3 sets x 10 reps & 3rd set is a double drop set x failure (Go as heavy as you can. Rest 1-2 minutes) Smith Machine Calf Raise 100 TOTAL REPS!!! (Rest 1-1.5 minutes after each set) Resistance Band Side Crunches 4 sets x 20-25 reps per side. Rest 1 minute)
Thursday’s Workout (Shoulders, Traps, Triceps) Barbell Floor Press 5 sets x 8,6,4,2,12 (Strength oriented. Rest 2 minutes after each set. Pause at the bottom for 1 second))(I did 225lbs ,250lbs ,275lbs, 295lbs, 225lbs) Seated Barbell Shoulder Press 6 sets x 6-10 reps (Work up to a heavy 6 rep max. 6th set is a double drop set x failure and save nothing!!! Rest 2 minutes after each set)(I did 70lbs,75lbs,80lbs, Alternating Dumbbell Front Raise 4 sets x 8-10 reps (Count 1-2 seconds down on every rep and don’t swing the weight up) Standing DB Side Raises 6 sets x 6-12 reps (Pyramid up to a heavy 6 rep set and then pyramid back down. Rest 1-1.5 minutes) Bent Over DB Rear Delt Flys 4 sets x 8-12 reps & 3rd & 4th sets are drop sets x 8-10 reps. Rest 1-1.5 minutes) Heavy Smith Machine Behind Back Shrugs 4 sets x 8-10 reps (Rest 1-2 minutes) Single Arm Cable Pushdown 4 sets x 8-10 reps (Go heavy as possible but count 1-2 seconds on the way back up. Rest 1 minute after both arms) ***CARDIO*** 20 Minutes on Elliptical (AIM FOR 175-200 CALORIES BURNED)
Friday’s Workout BACK & BICEPS!!!! T-Bar Row 4 sets x 8 reps (Make sure the weight is challenging for every set. Rest 1-2 minutes after every set) Underhand Barbell Row 4 sets x 6-10 reps (Keep the weight challenging for all sets. Rest 2 minutes after every set) Rack Pulls 4 Total sets 3 sets x 6-8 reps & 4th set 12-15 reps (Don’t focus on moving the heaviest weight possible. Feel your entire back contract at the top of each rep. Almost pull your elbows back at the top to truly contract everything. Rest 2 minutes after every set) Lat Pulldown 4 sets x 6-12 reps (Start with a heavy set of 6 reps and keep decreasing the weight after every set. Rest 1-2 minutes after every set) Dumbbell Pullovers 4 sets x 8-10 reps (Keep increasing the weight and work up to a heavy 8 rep max and the 4th set is a drop set x 8-10 reps. Rest 1-2 minutes) Barbell Curls 4 sets x 6-10 reps & 4th set is a Killer 21’s (7/7/7) (Rest 1 minute after every set) Dumbbell Hammer Advanced Curls 4 sets x 7/7/7 (Rest 1 minute after every set) ***CARDIO*** 20 Minutes On Elliptical (AIM FOR 175-200 TOTAL CALORIES)
Saturday Morning Fasted Cardio 20 Minutes On Treadmill AIM FOR 100-125 Calories Burned
Strength Team
***DIET STAYS THE SAME THIS WEEK, DON’T CHANGE ANYTHING AT ALL***
Week 4 | 16 Week Cutting Phase
Monday’s Workout (CHEST, TRICEPS, CALVES, ABS)
***WARM-UP*** - Machine Chest Fly 3 sets x 10 reps (Rest 1 minute after each set)
Flat DB Bench Press 5 sets x 12,10,8,6+6,6,8 (Keep increasing the weight and work up to a heavy 6 rep max, the 4th & 5th sets are drop sets.(I did 100lns,110lbs,110lbs,100lbs+65lbs,100lbs+60lbs) Rest 2 minutes)
Incline Bench Smith Machine 4 sets x 12, 10,8,6+6+10 reps (4th set is a double drop set. Rest 2 minutes after each set)
Dumbbell Floor Flys 3 sets 12-15 reps (Rest 2 minutes after each super set)
Cable Single Arm Side Raises 4 sets x 12-15 reps (Rest 1 minute after each set)
Donkey Calf Raises 100 Total Reps!!!
Decline Medicine Ball Throws 4 sets x failure!!!(Advanced variation catch ball with one hand)
***CARDIO*** - Elliptical 20 Minutes (AIM for 175-200 calories burned)
Tuesday’s Workout (Back, Trap, Biceps, Calves)
Smith Machine Rows 6 sets x 10,10,8,8,8,12(Keep increasing your weight and work up to a heavy 8 rep max. Rest 1-2 minutes after every set)(I did 225lbs,275lbs,315lbs,315lbs,315lbs,275lbs
Incline Bench DB Rows 3 sets x 8-10 reps (Focus on getting a deep stretch and really squeezing your back. Rest 2 minutes after every set)(I did 65lbs, 75lbs,75lbs)
Seated DB Shrugs 4 sets x 10-15 reps (Go as heavy as you can. Rest 1-2 minutes after every set)(I used 110lbs)
Underhand Lat Pulldown 3 sets x 8-10 reps (Good quality reps. I used 180lbs) ***SUPER-SET***
Dumbbell Pullovers 3 sets x 8-10 reps (Slow and controlled reps. I used 70lbs) (Rest 2 minutes after every super set)
Knee Height Rack Pulls 3 sets x 6-8 reps (I used 275lbs)
Advanced DB Hammer Curls 4 sets x 7/7/7 (Rest 1-2 minutes after every set)
***CARDIO*** 20 minutes on Elliptical (AIM for 175-200 calories burned)
Wednesday’s Workout LEG, CALVES & Obliques
Safety Bar OR Barbell Squat 5 sets x 10,6,6,6,12 (I used 295lbs,335lbs,335lbs,385lbs,275lbs) (Use the heaviest weight that you can for each set. Make sure it’s challenging on every set. Rest 2.5 minutes)
Leg Press 3 sets x 8-10 reps (Go as heavy as you can. Rest 2 minutes)(I did 7-45s,8-45s,8-45s&25s)
Single Leg Hack Squat Machine 3 sets x 8-10 reps (Keep your reps slow and controlled) rest 2 minutes after both legs.(I did 90lbs)
Dumbbell Sumo Deadlifts 3 sets x 10-12 reps (Point your toes outward and use something to elevate you off the ground so you can get a deep squat. Rest 1-2 minutes)
Decline Bench Dumbbell Leg Curls 3 sets x 12-15 reps (Stay in the stretch position for 1-2 seconds on each rep. Rest 1-2 minutes)
Leg Extensions 3 sets x 10 reps & 3rd set is a double drop set x failure (Go as heavy as you can. Rest 1-2 minutes)
Smith Machine Calf Raise 100 TOTAL REPS!!! (Rest 1-1.5 minutes after each set)
Resistance Band Side Crunches 4 sets x 20-25 reps per side. Rest 1 minute)
Thursday’s Workout (Shoulders, Traps, Triceps)
Barbell Floor Press 5 sets x 8,6,4,2,12 (Strength oriented. Rest 2 minutes after each set. Pause at the bottom for 1 second))(I did 225lbs ,250lbs ,275lbs, 295lbs, 225lbs)
Seated Barbell Shoulder Press 6 sets x 6-10 reps (Work up to a heavy 6 rep max. 6th set is a double drop set x failure and save nothing!!! Rest 2 minutes after each set)(I did 70lbs,75lbs,80lbs,
Alternating Dumbbell Front Raise 4 sets x 8-10 reps (Count 1-2 seconds down on every rep and don’t swing the weight up)
Standing DB Side Raises 6 sets x 6-12 reps (Pyramid up to a heavy 6 rep set and then pyramid back down. Rest 1-1.5 minutes)
Bent Over DB Rear Delt Flys 4 sets x 8-12 reps & 3rd & 4th sets are drop sets x 8-10 reps. Rest 1-1.5 minutes)
Heavy Smith Machine Behind Back Shrugs 4 sets x 8-10 reps (Rest 1-2 minutes)
Single Arm Cable Pushdown 4 sets x 8-10 reps (Go heavy as possible but count 1-2 seconds on the way back up. Rest 1 minute after both arms)
***CARDIO*** 20 Minutes on Elliptical (AIM FOR 175-200 CALORIES BURNED)
Friday’s Workout BACK & BICEPS!!!!
T-Bar Row 4 sets x 8 reps (Make sure the weight is challenging for every set. Rest 1-2 minutes after every set)
Underhand Barbell Row 4 sets x 6-10 reps (Keep the weight challenging for all sets. Rest 2 minutes after every set)
Rack Pulls 4 Total sets 3 sets x 6-8 reps & 4th set 12-15 reps (Don’t focus on moving the heaviest weight possible. Feel your entire back contract at the top of each rep. Almost pull your elbows back at the top to truly contract everything. Rest 2 minutes after every set)
Lat Pulldown 4 sets x 6-12 reps (Start with a heavy set of 6 reps and keep decreasing the weight after every set. Rest 1-2 minutes after every set)
Dumbbell Pullovers 4 sets x 8-10 reps (Keep increasing the weight and work up to a heavy 8 rep max and the 4th set is a drop set x 8-10 reps. Rest 1-2 minutes)
Barbell Curls 4 sets x 6-10 reps & 4th set is a Killer 21’s (7/7/7) (Rest 1 minute after every set)
Dumbbell Hammer Advanced Curls 4 sets x 7/7/7 (Rest 1 minute after every set)
***CARDIO*** 20 Minutes On Elliptical (AIM FOR 175-200 TOTAL CALORIES)
Saturday Morning Fasted Cardio 20 Minutes On Treadmill AIM FOR 100-125 Calories Burned
5 years ago | [YT] | 189