Summer Cutting Training
Alright summer is nearly here and its time to get real diced and cut up. I’ll be lifting 6 days a week and doing HIIT cardio 2 times a wk.
Here’s how it goes:
Friday/Monday:Chest and Back + HIIT (Friday)
Back:
4 Wide grip T-bar rows
4 Narrow grip T-bar rows
4 Narrow reverse grip pull downs (Lats)
4 Lat pull downs
4 Deadlifts
Chest:
4 Flat DB press
4 Incline DB press
4 Dips
4 Flat DB flyes
Saturday/Tuesday: Quads/Hams/Abs
Legs:
5 Squat
5 Leg press
5 Leg Extension
5 Standing leg curls OR 5 straight-leg deadlift
5 Calves on Leg press
Abs:
4/3 Incline sit ups/Incline crunches/Incline leg raises
4/3 Hanging leg raises/ Hanging knee-ins
Sunday/Wednesday: Delts/Traps and Arms+HIIT(Sunday)
Delts/Traps:
3 Arnold DB press
3 Frond DB raise
3 Behind neck military press
3 Side DB raise
3 Seated bent over rear delt raise
4 Barbell Shrugs
Arms:
3 Barbell curls/ 3 Overhead tricep extension
3 Hammer DB curls/ 3 Reverse grip tricep push downs
3 DB preacher curls/ 3 Narrow stance pushups (Triceps)
** All sets are at 12 reps (Not Failure) (Legs–>15 reps/ Abs–>20) except for the first set of each exercise which is done at 6-8 reps with heavy resistance (Weight).
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HIIT Routine:
6 KPH————>5 min (Warm Up)
12.8 KPH———>2 min
6.5 KPH———->3 min
16 KPH———–>2 min
6.5 KPH———->3 min
12.8 KPH———>2 min
6.5 KPH———->3 min
5 KPH————>3 min (Cool down)
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