Summer Cutting Challenge

Cutting Challenge

Where are you at in your quest to sculpt the ultimate beach body? If you're anywhere short of perfection, dialing in your diet and taking on this extreme training challenge might get you closer to achieving that goal. Let us know how it worked for you on Facebook and Twitter.

Monday - Legs


Squats 5 sets 15,12,10,8,6 Increasing weight on each set.
Leg Extensions 4 sets 15,12,10, 8 - Drop set to 25 at the last set.
Hack Squats 3 sets 12, 10, 8
Seated Leg Curls 4 sets 15, 12, 10, 8
Straight Leg Dead Lift 3 sets 15, 12,8
Standing Calf Raises 4 sets 15
Seated Calf Raises 4 sets 12

20 Min Moderate Cardio - Keeping heart rate above 130.

Tuesday - Chest, Biceps and Abs


Chest
Dumbbell Bench Press 4 sets 12, 8, 8, 6 Increasing weight on each set.
Hammer Strength Incline Press 3 sets 10, 8, 8
Incline Dumbbell Flyes 3 sets 12, 10, 10 Drop set of 25 at the last set

Biceps
Incline Dumbbell Curls 3 sets 10, 10, 8
Preacher Curls 3 sets 12, 10, 8
EZ Bar Curl Close Grip 2 sets 10, 10

Abs
Weighted Crunches 3 sets 25
Leg Raises 3 sets 20

Wednesday - HIIT Cardio


Kettle Bell Swings 3 sets 15 Swings per Arm.
Run at a moderate pace for 1 min then sprint for 30 seconds. Repeat for 10 times. (Switch up by doing this on the stationary bike!)

Thursday - Back


Wide Grip Lat Pull Downs 4 sets 15, 12, 10, 8 Increasing weight on each set.
Hammer Strength One Arm Rows 4 sets 15, 12, 10, 8
Dead Lifts 3 sets 10, 8, 6
Cable Rows Over Hand Grip 3 sets 15
Lower Back Extensions 3 sets 15

20 min Stair Master.

Friday - Shoulders , Triceps & Abs


Shoulders
Dumbbell Shoulder Press 4 sets 12, 10, 8, 8 Increasing weight on each set.
Lateral Raises 3 sets 12, 10, 8
Front Dumbbell Raises 3 sets 12, 10, 8 - drop set to 25
Shrugs 3 sets 12

Triceps
Rope Extensions 4 sets 15, 12, 10, 8 Drop set to 25 on last set
Single Arm Reverse Pushdowns 3 sets 12, 10, 8
Dips 2 sets Failure

Abs
Oblique Twist 3 sets 50 ( each side )
Weighted Crunches 3 sets 25

20 Min Moderate intensity Cardio

Saturday - HIIT Cardio


Heavy Bag Boxing 10 total working minutes with 1 minute rounds of constant bag work. Rest for 45 Seconds then start back up.
Jump Rope 10 Minutes. May break into 2 rounds of 5 minutes.
Leave a Comment
Comments
#1
Charlie
May 21, 2013
How much rest between sets?
#2
Thiago Schwerz
May 22, 2013
You guys should put a nutrition plan to go along side with this workout.
#3
MS
May 25, 2013
Thx for the workout plan. The volume seems a bit high.
How about a diet plan for a 200lb 14% BF male to go with it??? Thanks again
#4
Rob P
Jun 05, 2013
Already started my cutting routine, using ON Gold Standard Whey in my stack! Cut 12 lbs in 31 days!
#5
Team Optimum
Jun 06, 2013
@MS
With any new workout program, you may need to adjust to your likings. The goal here is to burn as many calories in this workout as possible. If you find it to be too much, dial it down a notch but not to the point where it seems easy.

In terms of diet, everyone is different. The best rule of thumb is to figure out what your TDEE is (Total Daily Energy Expenditure) and subtract 500 calories from that number. Monitor it for a few weeks and if the scale is going down, you know you are eating the right amount of calories to cut weight. If you hit a sticking point, reevaluate your diet and the number of calories you are eating and adjust from there.

Best,

Team ON
#6
Mike
Jun 19, 2013
Any suggestions for the HIIT, if not just the treadmill and bike?