Doug's 6 Day Cutting Routine


Doug's 6 Day Cutting Routine

This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped!

Workout Description

Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes for cardio schedule to go with this workout.

Workout Notes:

  • This routine is performed on a 3 days on and 1 day off per week.
  • A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
  • Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
  • 30 Seconds rest only between sets.
  • Rep timing of 2-1-2 performed on each exercise

6 Day Workout Schedule

This workout uses a rotating schedule that works in terms of days on and days off instead of lining up specific workouts with differnt days of the week (ie. Monday, Wednesday, Friday). The recommended schedule is as follows:

  • Day 1: Workout A - Chest and Triceps
  • Day 2: Workout A - Back and Biceps
  • Day 3: Workout A - Legs and Shoulders
  • Day 4: Rest
  • Day 5: Workout B - Chest and Triceps
  • Day 6: Workout B - Back and Biceps
  • Day 7: Workout B - Legs and Shoulders
  • Day 8: Rest
  • Day 9: Start back with Workout A - Chest and Triceps

6 Day Fat Loss Workout

Workout A - Chest and Triceps

Exercise Sets Reps
Incline Dumbbell Press 4 12-15
Flat Dumbbell Press 3 12
Incline Flys 3 12
Pec Deck 3 12
Skull Crushers 4 12-15
Rope Extensions 3 12
Straight Bar Pushdowns 3 12
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25

Workout A - Back and Biceps

Exercise Sets Reps
Wide Grip Chins 4 12-15
Wide Grip Rows 3 12
Narrow Grip Pulldown 4 12-15
Hyper Extensions 3 12
Concentration Curls 4 12-15
EZ Bar Curl 3 12

Workout A - Legs and Shoulders

Exercise Sets Reps
Squats 4 12-15
Leg Extensions 3 12
Leg Curl 4 12-15
Stiff Leg Deadlifts 3 12
Seated Calf Raise 3 12
Dumbbell Shoulders Press 4 12-15
Cable Lateral Raise 3 12
Reverse Cable Fly 3 12
Smith Machine Shrugs 4 12-15
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25

Workout B - Chest and Triceps

Exercise Sets Reps
Incline Barbell Press 4 12-15
Flat Barbell Press 3 12
Flat Flys 3 12
Cable Crossovers 3 12
Reverse Grip Pushdown 4 12-15
Dumbbell Kickbacks 3 12
Dumbbell Extension 3 12
Weighted Incline Crunches 4 20-25
Hip Thrusts 4 20-25

Workout B - Back and Biceps

Exercise Sets Reps
Wide Grip Pulldowns 4 12-15
Bent Over Dumbbell Rows 3 12
Good Mornings 3 12
One Arm Dumbbell Row 3 12
Preacher Curl 4 12-15
Dumbbell Curl 3 12

Workout B - Legs and Shoulders

Exercise Sets Reps
Leg Press 4 12-15
Lunges 3 12
Leg Curl 4 12-15
Straight Leg Deadlifts 3 12
Standing Calf Raises 3 12-15
Smith Machine Press 4 12-15
Dumbbell Lateral Raises 3 12
Dumbbell Rear Delt Flys 3 12
Upright Rows 3 12
Weighted Incline Crunches 4 20-25
Hip Thrusts 4 20-25

 

0 Comments:

Post a Comment