Celebrating with a cutting workout I wrote for a friend, cardio is to be done as much as possible:
ABABAXX
Upper1
vertical Pressing movement- (standing, seated, machine, dumbbell) 5 sets same weight. Do all sets to failure, if you get 40 reps or more, go up in weight next week. If you get less reps, go down in weight next week. Stick with this press for 3 weeks and then pick a new one, feel free to experiment.
Rowing movement- (machine or cable preferred) 6 sets 12-15 reps. Rotate the exercise as often as you feel necessary but stick with it long enough to make progress.
3 way dumbbell superset- tricep extension (any type, rolling, static elbow, standing, etc)>shoulder raise (front, side, rear)>Curl( also any type). Pick a random weight and random movements, perform 5 cycles with the sets ending just a rep shy of failure, except the last one, which goes to failure.
Finish up with a few long sets of a rear delt exercise for shoulder health.
Legs/back 1
DEADLIFT- Pick a type of deadlift (conventional or sumo) and then pick a bar height (floor, deficit, blocks/rack of varying heights) and do 5 sets of 5-10. Add or remove weight for each set depending on the difficulty, trying to make each set go to one rep shy of failure. Do the variation for 3 weeks and then switch to a new one.
45 degree back extension- 5 sets of roughly 20 reps. This movement stays in all the time, but change the form of resistance when the movement gets stale. Try doing weight held at the chest, weight behind the head, holding a dumbbell or bar at length, or band. You may need to do just bodyweight at first and that is okay, if you don't get the reps you want then push it harder next week.
Ab movement- pick an ab movement you like and a random resistance, get 100 reps in whatever way you can. Change the exercise every time you can.
Hamstring movement- Do a hamstring movement like lying or seated hamstring curls, assisted glute ham raises, or DB stiff leg deadlifts etc… for 50 total reps in however many sets it takes. This doesn't have to be too heavy, it is more for knee health from all the running.
Upper 2
Bodyweight pushing movement- Do push ups (standard, on knees, weighted, feet elevated, chest elevated, etc) or dips if you can do them, they can all be rotated. Do 10 total sets to failure, the rep range is not important but limit the rest between sets to 1 minutes or less.
Vertical pull- do some sort of pulldown with any handle or pullup when you lose enough weight for 10 sets 12-15 reps. Rotate the exercise as often as you feel necessary but stick with it long enough to make progress.
Finish up with a few long sets of a rear delt exercise for shoulder health.
Legs/Back 2
SQUAT- pick a type of squat or leg press (high bar squat, low bar squat, front squat, machine squat, different squat bars, machine squat, different plane leg press, etc) and do 5 sets of 5-10. Add or remove weight for each set depending on the difficulty, trying to make each set go to one rep shy of failure. Do the variation for 3 weeks and then switch to a new one.
Bodyweight squats/jumps/db squats/leg extensions- Pick one and aim for 5 sets to roughly failure in the 20 rep range, with the exception of bodyweight squats, just go to failure on those. Stick with one exercise for 3 weeks and then rotate.
Ab movement- pick an ab movement you like and a random resistance, get 100 reps in whatever way you can. Change the exercise every time you can.
Hamstring movement- Do a hamstring movement like lying or seated hamstring curls, assisted glute ham raises, or DB stiff leg deadlifts etc… for 50 total reps in however many sets it takes. This doesn't have to be too heavy, it is more for knee health from all the running.
Upper 3
horizontal Pressing movement- (flat bench, incline bench, decline bench, floor press, dumbbell) 5 sets same weight. Do all sets to failure, if you get 40 reps or more, go up in weight next week. If you get less reps, go down in weight next week. Stick with this press for 3 weeks and then pick a new one, feel free to experiment.
Rowing movement- (machine or cable preferred) 6 sets 12-15 reps. Rotate the exercise as often as you feel necessary but stick with it long enough to make progress. You can use the same movement on the first day of the week or change depending on your preference.
3 way CABLE superset- lying tricep extension >shoulder raise >Curl. Pick a random weight and random movements, perform 5 cycles with the sets ending just a rep shy of failure, except the last one, which goes to failure. You can change the circuit from week to week by changing cable attachments, like rope>straight bar>v bar
Finish up with a few long sets of a rear delt exercise for shoulder health.