My Cutting Plan

Feburary 2006

Start Date: Monday 6^th Feb

End Date: Sunday 30^th April 2006 ? or until goal Reached.

Previous Plan : slight bulk / tone up

1 week rest in week prior to starting cut, LISS cardio (walking) for approx 1hour for 5 days (Mon – Friday) and 2 days rest (Sat & Sun).

GOAL:

Cut down to 9% BF with minimal loss of muscle mass, try to gain some lean mass.

Cardio Plan:

7:30 AM – 8:30AM

5 – 7 Days a week of morning cardio

• LISS(walking) for 1 hour [Fasted].
• 20mins HIIT cardio on exercise bike.
• 20min Walk + 10-15min jogging.

Weekly Outline:

Day1: Back & traps

BB Bent over Row:
3 x 6 @

Seated floor Row
3 x 8

Traps: superset
Rear Lat Pull down + Close grip Pull ups
3 x 6-12 @ 70Kg

Shrugs:
2 x 20 @55 kg

Day2: Chest/ABS

Wide Bench Press:
3×6-10

Superset with leg raises (to failure)

DB decline bench:
3×6-10

3×8

Superset with alternating side crunches

DB Pullover:

2 x 12

Legs

Single Leg standing calf raises
3×10

DB Lunges

legg curls
3×6-8

Leg Extensions:

3 x 8

Arms

Taken from http://www.t-nation.com/readTopic.do?id=460341

Forearms superset

20 x Forearm Flexions

20 x Forearm Extensions

Tempo: None; Rest: None, superset

Biceps tri-set

10 x Concentration dumbbell curls

10 x Low pulley biceps curls

10 x Single-arm Zottman curls on preacher bench

Tempo: 422;

Triceps tri-set

10 x Dumbbell triceps kickbacks

10 x Single dumbbell lying triceps extensions: Lay on your back on the bench with one arm straight up in the air holding the dumbbell. Allow the dumbbell to be lowered to the opposite shoulder, going across the chest. Keep the working arm elbow high and still. Again, with the same arm and with no more than ten seconds rest, go to the next movement.

10 x Single dumbbell overhead triceps extensions: This is to be done seated, keeping the elbow as high and as far back as possible at all times (to maximize the stretch on the triceps) and keep the elbow to the ear. Use a range that results in the dumbbell touching the upper back.

Tempo: 422

Shoulders