Doug's Mega Cutting Routine

by Doug Lawrenson

Doug's mega cutting workout routine is a 4 day split combining weights and cardio designed to lose fat while maintaining muscle mass.

Workout Summary

Main Goal:

Lose Fat

Workout Type:

Split

Training Level:

Intermediate

Days Per Week:

4

Equipment Required:

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar

Target Gender:

Male & Female

Author:

Doug Lawrenson

Workout Description
Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

• Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session.
• Abdominals performed after each training session.
• Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
• First two sets on each body part is a warm up set indicated by * are warmup sets
• Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
• 45 seconds rest between sets unless indicated.

Monday - Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Seated Dumbbell Press - (15, 12*)	4	12, 10, 8, 8
Tri Set x 3 (see notes):
Dumbbell Lateral Raise	3	10-12
Dumbbell Reverse Fly	3	10-12
Dumbbell Shrugs	3	10-12
Triceps
Exercise	Sets	Reps
EZ Bar Close Grip Bench - (15, 12*)	4	12, 10, 8, 8
Tri Set x 3 (see notes):
Dumbbell Kickbacks	3	10-12
Overhead Rope Extension	3	10-12
Narrow Grip Pushups	3	Failure
Notes
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Tuesday - Back
back
Exercise	Sets	Reps
Reverse Grip Bent Over Row (15*, 12*)	4	12, 10, 8, 8
Tri Set x 3 (see notes):
Wide Grip Pull Down	3	10-12
1 Arm Cable Row	3	8
Hyper Extensions	3	12-15
Notes
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

WEDNESDAY - REST DAY

Thursday - Chest and Biceps
Chest
Exercise	Sets	Reps
Incline Dumbbell Press - (15-12*)	4	12, 8, 8, 8
Tri Set x 3 (see notes):
Pec Dec	3	10-12
Dumbbell Flys	3	10-12
Push Ups	3	Failure
Biceps
Exercise	Sets	Reps
Dumbbell Curl - (15, 12*)	4	12, 10, 8, 8
Tri Set x 3 (see notes):
EZ Bar Curl	3	10-12
Dumbbell Reverse Curl	3	10-12
Rope Curl	3	10-12
Notes
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Friday - Legs and Calves
Quads
Exercise	Sets	Reps
Squats - (15-12*)	5	12, 10, 8, 8, 8
Tri Set x 3 (see notes):
Wall Squat	3	12-15
Leg Extension	3	12-15
Sissy Squat	3	20-25
Hamstrings
Exercise	Sets	Reps
Leg Curls - (12-15*)	4	12, 10, 10, 10
Straight Leg Deadlifts	3	15, 12, 10
Calves
Seated Calf Raise - (10-12*)	3	12, 10, 10
Standing Calf Raise	3	20, 15, 15
Notes
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front.

SATURDAY AND SUNDAY - REST DAYS