Cutting Phase Program Straight Set

Day 1 Chest Spin bike 20 mins Incline dumbbell press 4@15 warm up Bench press super wide grip 3@12 Decline bench press normal grip 3@12 Tri-set (low,mid,high) cable flye 3@15 each, supersetting with push up to failure Pec deck 3@10 positive + negative Core workout @3 Crunch x30, Leg raises x30, oblique crunches x15 each side, plate twist to failure, standing lateral stretch x15 each side Cardio 1.5 hrs (min 1000 cal.)

Day 2 Back Spin bike 20mins Pullups 3@10 warm up Reverse grip bent over row 4@12 Deadlift 4@12 Bent over long bar row 4@12 V bar pulldown 3@failure Core workout @3 V-6 x30, Russian twist x30, leg pull in x30, leg raises on machine x15, jackknife x 25 each side, cross body crunch both side failure Cardio 1.5 hrs (min 1000cal.)

Day 3 Legs Rowing machine 20 mins Romanian Deadlift 3@15 warm up Smith Full Squat 3@12 Kneeling Jump Squat 3@15 Leg Press 3@12 Standing Calf Raise Machine 3@failure Conditioning @3One leg skipping rope 1min, Kettle bell raise 1min, Box jump x15 supersetting with high jump x15, Pylo push up with medicine ball till failure Cardio 1hr (min 600 cal.)

Day 4 Shoulders Spin bike 20 mins Seated barbell military press 3@12 Power Partials + two dumbbell raise 3@15 superset Cable neck row 4@15 Seated smith machine press 3@12 Smith machine Shrug 3@12 EZ bar upright row 3@failure Core workout @3 Crunch x30, Leg raises x30, oblique crunches x15 each side, plate twist to failure, standing lateral stretch x15 each side Cardio 1.5 hrs (min 1000cal.)

Day 5 Arms Spin Bikes 20 mins Tri: Standing dumbbell extension 3@15 Rope pushdown 3@15 Reverse flat bar pushdown 3@15 Rope overhead extension 3@15 Close grip bench press on smith 3@12 Dips 2@failure Bi: Hammer curls 3@20 each side EZ bar curls(close grip) 3@12 Rope curls 3@12 Cable flat bar reverse curls 3@12 Inside grip bar curls(hammer) 3@12 Biceps curls 3@ failure in perfect form Drag curls 3@ 15 cool down Cardio 1.5 hrs (min 1000cal.)

Day 6 Cardio 2 hrs Cardio (min 1200 cal.) Caveman training (Slam, push up, sit up etc.) Day 4 Core workout

Day 7 Rest