Cutting Super-Set Workout (1 month)
IMPORTANT: please use lighter weights than you usually do. Don't do all exercises in one day. Follow your muscle workout split but instead of usual exercises do the one I wrote here.
Because each one of you has a different workout regimen which is often nonadjustable I will write just exercises which needs to be done and you will put them on day you workout on specific muscle groups.
These exercises must be done during 1 month and only in super-sets.
Super-set: A supersetis performed when two exercises are performed in a row without stopping.
Each super-set is performed in 2-3 sets at 10-12 reps for each exercises.
For example Bench Chest Press + Cable Seated Fly. You will do 10 reps on bench and then switch immediately to cable seated fly and do there 10 reps too. Adjust weight so last 3 reps be done hard.
CHEST
Bench Chest Press + Cable Seated Fly
Incline Bench Chest Press + Incline Dumbbells Fly
Dumbbell Pullover + Weighted Chest Dip
SHOULDERS
Arnold's Dumbbell Press + Staying Dumbbell lateral Raise
Level Military press + Barbell Upright Row
Dumbbell Front Raise + Lever Seated Rear Delt Row
BACK
Pull-Ups + Cable Seated Rows
T Bar Row + Rear Pulldown
Lever Underhand PullDown + Barbell Shrug
Lever Narrow Grip Seated Row (plate loaded) + Lever Shrug
BICEPS
Standing Dumbbell Alternate Biceps Curl + Hammer Curls
Barbell Preacher Curl + Reverse Barbell Curl
TRICEPS
Barbell Close Grip Bench Press + Cable Bent-over Triceps Extension
Dumbbell Lying Triceps Extension + Lever Triceps Extension
Dumbbell One Arm Triceps Extension + Weighted Triceps Dip
QUADS
Leg extensions 4 drop sets. 10 reps for each set.
Squats + Leg press 10 reps in 5 sets
CALVES
Staying calf raises + Lever 45° Calf Press (plate loaded)
Lever Donkey Calf Raise + Seated Calf Raise
*ABS are done each day. Simple, you choose any two favorite exercises and do both of them one after other with no rest in 3 sets and 25 reps for each.
After workout be sure to do some poses and flexing for a few minutes.
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