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
Workout 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
Workout 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
Workout 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
Workout 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

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