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    Cutting Workouts

    Uploaded by

    DogDude
    The document outlines a weekly workout plan consisting of push, pull, leg, and upper body days. The push day focuses on exercises like bicep curls, dips, pushups, and planche training. The pull day includes one arm pull ups, chin ups, pull ups, rows, and planche work. The leg day has pistol squats, squats, calf raises, and ab work. The upper body day incorporates shoulder presses, pull ups, dips, curls, and planche training. All workouts include exercises for both sides of the body and additional volume for the left arm.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Cutting Workouts

    Uploaded by

    DogDude
    169 views4 pages
    The document outlines a weekly workout plan consisting of push, pull, leg, and upper body days. The push day focuses on exercises like bicep curls, dips, pushups, and planche training. The pull day includes one arm pull ups, chin ups, pull ups, rows, and planche work. The leg day has pistol squats, squats, calf raises, and ab work. The upper body day incorporates shoulder presses, pull ups, dips, curls, and planche training. All workouts include exercises for both sides of the body and additional volume for the left arm.

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    cutting workouts

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    The document outlines a weekly workout plan consisting of push, pull, leg, and upper body days. The push day focuses on exercises like bicep curls, dips, pushups, and planche training. The pull day includes one arm pull ups, chin ups, pull ups, rows, and planche work. The leg day has pistol squats, squats, calf raises, and ab work. The upper body day incorporates shoulder presses, pull ups, dips, curls, and planche training. All workouts include exercises for both sides of the body and additional volume for the left arm.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    169 views4 pages

    Cutting Workouts

    Uploaded by

    DogDude
    The document outlines a weekly workout plan consisting of push, pull, leg, and upper body days. The push day focuses on exercises like bicep curls, dips, pushups, and planche training. The pull day includes one arm pull ups, chin ups, pull ups, rows, and planche work. The leg day has pistol squats, squats, calf raises, and ab work. The upper body day incorporates shoulder presses, pull ups, dips, curls, and planche training. All workouts include exercises for both sides of the body and additional volume for the left arm.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Monday

    Push day

    STRETCH

    15 x 2 left arm bicep curls


    3 x 10 weighted dips
    Elevated Psuedo to Pike Pushups x10
    10 Second 90 Degree Hold
    Psuedo Planche Pushups x10
    Planche Leans x10
    Elevated Pike Pushups x10
    Pike Pushups x10
    25x diamond push ups
    10x archer push ups
    20x push ups
    3 x 10 L-sit raises
    20 x 2 left arm forearm curls

    Practice planche technique

    NO BREAKS

    Assisted 1 Leg Squats x10 each leg


    Jumping Squats X20
    1 Leg Calf Raises x10
    Weighted Calf Raises x20

    3 x 10 lateral raises

    Human flag training

    x10 high side plank raises (elevated feet)


    x10 side flag raises
    x5 straddle flag raises
    x5 negative flag raises

    Tuesday
    Pull day

    15 x 2 left arm bicep curls

    5x Each - ONE ARM ASSISTED PULL UPS


    10x - EXPLOSIVE CHIN UPS TO ONE ARM
    10x - WIDE GRIP PULL UPS
    10x - PULL UPS
    10x - CLOSE GRIP PULL UPS
    10x - WIDE GRIP CHIN UP
    10x - CHIN UPS
    10x - CLOSE GRIP CHIN UPS
    10x - COMMANDO PULL UPS

    3 x 10 tricep pull downs (extra 15 on left arm)


    3 x 10 barbell rows
    3 x 10 hammer curls
    3 x 10 barbell curls (last set left arm focused)
    2 x 20 wrist curls (extra 15 left arm)
    3 x 10 lateral raises
    3 x 5 deadlift

    5 x 4 assisted left arm push ups

    planche training

    L SIT HOLD ( 10 sec )


    Straight arm db raises ( 12 Reps)
    Db straight arm hold ( 10 sec )
    Staright arm Db Lateral taps ( 10 reps )
    Full plache leans ( 10 reps )
    Pseudo Push ups ( 10 reps )
    90° hold ( 10 sec )

    Wednesday
    Leg Day

    2 km run
    5 min dynamic stretching

    3 x 10 towel pull ups

    10 left leg pistol squats

    Assisted Pistol Squats - 20 Sec Each Leg


    Back and Forth Jump Squats - 40 Sec
    Bulgarian Split Squats - 20 Sec Each Leg
    Side To Side Jump Squats -40 Sec
    Single Leg Deadlift - 20 Sec Each Leg
    Explosive Switching Lunges - 40 Sec
    Alternating Single Leg Wall Sit - 5 Sec each leg (40 Seconds Total)

    3 x 8 weighted squat

    3 x 10 weighted calf raises

    3 x 10 lateral raises

    2 x 10 squats (left leg focused)

    *AB WORKOUT*
    planche training

    L SIT HOLD ( 10 sec )


    Straight arm db raises ( 12 Reps)
    Db straight arm hold ( 10 sec )
    Staright arm Db Lateral taps ( 10 reps )
    Full plache leans ( 10 reps )
    Pseudo Push ups ( 10 reps )
    90° hold ( 10 sec )

    Thursday
    Upper body

    2 x 15 left arm lateral raises


    3 x 10 dumbbell shoulder Press
    3 x 6 Wide Grip Pull-ups
    2 x 10 Close Grip Bench Press
    2 x 10 incline bench
    3 x 10 lateral raises
    3 x 10 hammer curls (extra 10 on left arm)
    3 x 10 single dumbbell curls
    2 x 15 weighted dips

    SUPERSET:
    A) 3 x 12 Wide Grip Cable Row
    B) 3 x 10 Dumbbell Lat Raise

    SUPERSET:
    A) 2 x 10 (low) + 10 (mid) Cable Crossovers
    B) 2 x 20 Face Pulls

    Friday
    Lower body

    1 km run
    5 min dynamic stretching

    Assisted Pistol Squats - 20 Sec Each Leg


    Back and Forth Jump Squats - 40 Sec
    Bulgarian Split Squats - 20 Sec Each Leg
    Side To Side Jump Squats -40 Sec
    Single Leg Deadlift - 20 Sec Each Leg
    Explosive Switching Lunges - 40 Sec
    Alternating Single Leg Wall Sit - 5 Sec each leg (40 Seconds Total)

    3 x 8 weighted squat
    3 x 10 tricep extensions (left arm)
    3 x 10 weighted calf raises

    Human flag training

    x10 high side plank raises (elevated feet)


    x10 side flag raises
    x5 straddle flag raises
    x5 negative flag raises

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