Workout Routine

CUT Summer

by Brav3Toast

Finish with 30 Min Cardio 11 Incline at 2.8

Workouts

Chest/Tri - Hypertrophy

supine press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

supine press

2 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

cable fly

2 sets

Machine Incline Plate Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Incline Plate Press

2 sets

Single Arm Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

Single Arm Tricep Extension

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

cable kickback

2 sets

JM Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

JM Press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

bench press

2 sets

Back/Bi - Hypertrophy

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bent over row

2 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec

chest supported rows

2 sets

Low Row Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Low Row Machine

2 sets

Cable Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
55% 1RM
8
100 sec

Cable Hammer Curls

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec

preacher curl

2 sets

Wall/Strict Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Wall/Strict Curl

2 sets

Legs - Hypertrophy

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg extension

2 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec

hack squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec

romanian deadlift

2 sets

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Hamstring Curls

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3 sets

Shoulders/Core - Hypertrophy

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec

seated shoulder press

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

cable lateral raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

rear delt fly

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

shrug

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Cable crunch

2 sets

Upper Full - Hypertrophy

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec

t-bar row

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

lateral raise

2 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

cable fly

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec
3
–
–
8
100 sec

incline bench press

3 sets

Seated Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Seated Preacher Curl

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

seated shoulder press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

tricep pushdown

3 sets

Lower - Hypertrophy

Single Leg Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec

Single Leg Machine Press

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE7
8
100 sec

leg extension

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

romanian deadlift

2 sets

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Hamstring Curls

2 sets