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Rotina de Exercícios de Corte de Gordura de Doug
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Day 1: Shoulders & Triceps Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. Shoulders Seated Dumbbell Press (15, 12*) 4 12, 10, 8, 8 Tri Set x 3** Dumbbell Lateral Raise 3 10 - 12 Dumbbell Reverse Fly 3 10 - 12 Dumbbell Shrugs 3 10 - 12 Triceps EZ Bar Close Grip Bench (15, 12*) 4 12, 10, 8, 8 Tri Set x 3** Dumbbell Kickbacks 3 10 - 12 Overhead Rope Extension 3 10 - 12 Narrow Grip Pushups 3 Failure Abs Tri Set x 3** Rope Crunch 3 15 - 20 Crossover Crunch 3 15 - 20 Hip Thrust 3 15 - 20 Repetition timing is 4 - 1 - 4 on main exercises, and 1 - 1 - 1 on Tri Set exercises. *Denotes a Warm Up Set. 45 Secs rest between sets. **No rest between exercises. 60 - 90 Secs between each Tri Set. Day 2: Back Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. Back Reverse Grip Bent Over Row (15, 12*) 4 12, 10, 8, 8 Tri Set x 3** Wide Grip Pull Down 3 10 - 12 1 Arm Cable Row 3 8 Hyper Extensions 3 12 - 15 Abs Tri Set x 3** Rope Crunch 3 15 - 20 Crossover Crunch 3 15 - 20 Hip Thrust 3 15 - 20 Repetition timing is 4 - 1 - 4 on main exercises, and 1 - 1 - 1 on Tri Set exercises. *Denotes a Warm Up Set. 45 Secs rest between sets. **No rest between exercises. 60 - 90 Secs between each Tri Set. Day 3: Low Intensity Cardio Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. Day 4: Chest & Biceps Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. Chest Incline Dumbbell Press (15, 12*) 4 12, 8, 8, 8 Tri Set x 3** Pec Dec 3 10 - 12 Dumbbell Flys 3 10 - 12 Push Ups 3 Failure Biceps Dumbbell Curl (15, 12*) 4 12, 10, 8, 8 Tri Set x 3** EZ Bar Curl 3 10 - 12 Dumbbell Reverse Curl 3 10 -12 Rope Curl 3 10 - 12 Abs Tri Set x 3** Rope Crunch 3 15 - 20 Crossover Crunch 3 15 - 20 Hip Thrust 3 15 - 20 Repetition timing is 4 - 1 - 4 on main exercises, and 1 - 1 - 1 on Tri Set exercises. *Denotes a Warm Up Set. 45 Secs rest between sets. **No rest between exercises. 60 - 90 Secs between each Tri Set. Day 5: Legs & Calves Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. Quads Squats (15, 12*) 5 12, 10, 8, 8, 8 Tri Set x 3** Wall Squat 3 12 - 15 Leg Extension 3 12 - 15 Sissy Squat 3 20 - 25 Hamstrings 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 Abs Tri Set x 3** Rope Crunch 3 15 - 20 Crossover Crunch 3 15 - 20 Hip Thrust 3 15 - 20 Repetition timing is 4 - 1 - 4 on main exercises, and 1 - 1 - 1 on Tri Set exercises. *Denotes a Warm Up Set. 45 Secs rest between sets. **No rest between exercises. 60 - 90 Secs between each Tri Set. Wall Squats are performed with back against a wall or door, feet placed approx. 2 ft. in front. Day 6: Low Intensity Cardio Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. Day 7: Low Intensity Cardio Exercise Sets Reps Low Intensity Cardio Perform 40+ Mins of Cardio in the morning & evening. MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools Doug’s mega cutting workout routine is a 4 day split combining weights and cardio designed to lose fat while maintaining muscle mass. Link to Workout: https://www.muscleandstrength.com/ workouts/23-doug--s-mega-cutting-routine.html DOUG’S MEGA CUTTING ROUTINE Main Goal: Lose Fat Training Level: Intermediate Program Duration: 12 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar Author: Doug Lawrenson https://www.muscleandstrength.com/exercises/seated-dumbbell-press.html https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html https://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.html https://www.muscleandstrength.com/exercises/dumbbell-shrugs.html https://www.muscleandstrength.com/exercises/close-grip-bench-press.html https://www.muscleandstrength.com/exercises/tricep-kickback.html https://www.muscleandstrength.com/exercises/standing-low-pulley-overhead-tricep-extension-%28rope-extension%29.html https://www.muscleandstrength.com/exercises/close-grip-push-up.html https://www.muscleandstrength.com/exercises/cable-crunch.html https://www.muscleandstrength.com/exercises/twisting-floor-crunch.html https://www.muscleandstrength.com/exercises/hip-thrusts.html https://www.muscleandstrength.com/exercises/reverse-grip-bent-over-row.html https://www.muscleandstrength.com/exercises/lat-pull-down.html https://www.muscleandstrength.com/exercises/one-arm-cable-row.html https://www.muscleandstrength.com/exercises/hyperextension.html https://www.muscleandstrength.com/exercises/cable-crunch.html https://www.muscleandstrength.com/exercises/twisting-floor-crunch.html https://www.muscleandstrength.com/exercises/hip-thrusts.html https://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html https://www.muscleandstrength.com/exercises/pec-dec.html https://www.muscleandstrength.com/exercises/dumbbell-flys.html https://www.muscleandstrength.com/exercises/push-up.html https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html https://www.muscleandstrength.com/exercises/ez-bar-curl.html https://www.muscleandstrength.com/exercises/standing-dumbbell-reverse-curl.html https://www.muscleandstrength.com/exercises/rope-cable-curl.html https://www.muscleandstrength.com/exercises/cable-crunch.html https://www.muscleandstrength.com/exercises/twisting-floor-crunch.html https://www.muscleandstrength.com/exercises/hip-thrusts.html https://www.muscleandstrength.com/exercises/squat.html https://www.muscleandstrength.com/exercises/dumbbell-wall-squat.html https://www.muscleandstrength.com/exercises/leg-extension.html https://www.muscleandstrength.com/exercises/sissy-squat.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/standing-calf-raise.html https://www.muscleandstrength.com/exercises/cable-crunch.html https://www.muscleandstrength.com/exercises/twisting-floor-crunch.html https://www.muscleandstrength.com/exercises/hip-thrusts.html https://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-routine.html https://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-routine.html https://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-routine.html
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