Cutting Plan - 3 days lifting
Trainer: Marian Training all major muscles 1 time / week (3 lifting days) with 3 days cardio in between, and one rest day.
Day one, three and five lifting. Day two, four, six steady state cardio, Day 7 rest.
Day one, three and five lifting. Day two, four, six steady state cardio, Day 7 rest.
Single Phase
(Phase duration 1 weeks)Day 1 (Chest, Shoulders, Triceps)
(Takes approx. 33:00)
3 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )
4 to 6 reps
3 x Close-Grip Barbell Bench Press
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 11:00. )
4 to 6 reps
3 x Standing Military Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )
4 to 6 reps
Day 2 (Back, Biceps)
(Takes approx. 44:00)
2 x Barbell Deadlift
(
Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 12:00. )
4 to 6 reps
2 x Wide-Grip Lat Pulldown
(
Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 08:00. )
8 to 10 reps
2 x One-Arm Dumbbell Row
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )
8 to 10 reps
2 x Barbell Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 08:00. )
8 to 10 reps
2 x Alternate Hammer Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 08:00. )
8 to 10 reps
Day 3 (Quads and Hamstrings)
(Takes approx. 38:00)
3 x Barbell Squat
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 15:00. )
8 to 10 reps