Split Routine While Cutting Weight

Split routines are great for weak point training and are fantastic when cutting weight for the beach season; so, I’ve created a split routine that isn’t very time consuming because you are supposed to be doing cardio at the conclusion of each workout. This one is split into 6 days, which may be more than the amount of days people want to commit to. If you’re one of those people, you can combine two of the arm workouts together- for instance, shoulders and biceps or triceps and biceps.

However, I suggest- especially for cutting weight- the trainee should be exercising with the original splits, while also doing a cardio workout everyday- lasting at least 30 minutes and/or utilizing a run of at least 2 miles; but more is encouraged in distance and time. At the bottom of the regimen, I’ve added a daily abdominal workout; but you can switch it up if you’d like, so long as you get (generally) the same amount of total reps.

Please note: All of the exercises are supersets, and there are FOUR sets of each superset. Here it is, and enjoy.

Exercise- All are supersets
Chest – Mondays
1a. Decline Dumbbell Press 4-6 reps
1b. Decline Dumbbell Fly 10-12 reps
2a. Dumbbell Bench Press 4-6 reps
2b. Incline Dumbbell Fly 10-12 reps
3a. Flat Bench Flys – 1 1/2 method* 10-12 reps
3b. Med Ball Push Ups 20-25
Back – Tuesdays
1a. Bent Over Rows 4-6 reps
1b. Cable Rows 10-12 reps
2a. T-Bar Rows 4-6 reps
2b. Back Flys 10-12 reps
3a. Pull-ups Burnout
3b. Lat Pull Downs 12-Oct
Legs – Wednesdays
1a. 6 Second Squats 4-6 reps
1b. Alternating lunges 10-12 each leg
2a. Run 1/4 mile Less than 3 minutes
2b. Sumo Squats 10-12 reps
3a. Step-ups on Bench 8-10 reps
3b. Ballistic Squats 18-20
Shoulders – Thursdays
1a. Arnold Shoulder Presses 6-8 reps
1b. Lateral Raises 10-12 reps
2a. Military Press 4-6 reps
2b. Upright Rows 10-12 reps
3a. Cable Front Raises 6-8 reps
3b. Push-up Plank 1 minute
Triceps – Fridays
1a. Flat Bar Cable Pulldowns 4-6 reps
Underhand Grip
1b. Overhead Extensions 12-15 reps
Single Arm
2a. Two handed overhead extensions 4-6 reps
2b. Skull Crushers 12-15 reps
3a. Cable Machine Rope Pulldowns 6-8 reps
3b. Dips on Bench Burnout
Biceps – Saturdays
1a. EZ Curls – Close Grip 4-6 reps
1b. Hammer Curls 10-12 reps
2a. EZ Curls – Wide Grip 4-6 reps
2b. EZ Curls overhand grip 10-12 reps
3a. Flat Bench/Incline Bench Curls 4-6 reps
3b. 21s
Everyday Abs
1. Leg Raises 20
2. Twisting Crunches 50
3. Knee Raises (reverse crunches) 25
Bring knees to the chest
4. Plank 1 min x 2 sets
5. Ab Roller 20
6. Hyperextensions 50 x 2 sets
7. Side Planks 30 sec x 2 sets

*Lower the weight and spread your arms completely, and when you contract your pectoral muscles to bring the weight back up- only come half-way, go back down, and contract your arms back up and touch the dumbbells above your chest. You complete 1.5 repetitions, which counts as 1 repetition.

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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