Leon's Muscle Blog: December 2011

Wednesday, December 7, 2011

8 week cut workout.

8 week cut workout.

Laree's 8-Week
Trim Down
Drop your calories by 100-200 calories per day by cutting out *one* item of unnecessary or junk food. Then do the following, making your own necessary adjustments that will allow you to continue this routine for two full months.

Every workout:
10-minute cardio warmup
5-minute rotator cuff and knee bend warmup
Crunches 3x15 (slow and focused) supersetted with leg raises 3x15

Then superset everything else in the workout, moving as quickly as you can. By the end of the 8 weeks, this is expected to be non-stop. Grab a gulp of water between supersets and keep going.

MONDAY

Leg curls 5x12
tri-setted with
Leg extensions 5x12 and
Calf raises 5x15

Front squats 5x10, deep as you can go
supersetted with
HyperExtensions 5x15

Incline dumbbell press 4x12
supersetted with
Chins or wide-grip pulldowns 4x12

Dumbbell incline flys 4x12
supersetted with
Seated lat row 4x12

TUESDAY
Split workout am/pm or together as suits your schedule and energy

Cardio Workout
Run 1 fast mile (whatever fast means to you - could be walk/run if you haven't been running lately)

WEIGHTS:
Standing overhead push press/jerk 5x10
supersetted with
Calf raises 5x20

Barbell curls 4x12
tri-setted with
Close-grip bench press 4x12
and
Pulley pushdowns 4x12

Zottman curls 4x12
supersetted with
Dips or bench dips 4x12 or Max

Wrist curls 2x15
supersetted with
Reverse wrist curls 2x15

WEDNESDAY

Deadlifts 5x10, in single stop-reps
supersetted with
HyperExtensions 5x15

Stiff-legged deadlifts 5x15
supersetted with
Leg curls 5x12

Flat dumbbell press 4x12
supersetted with
One-arm dumbbell rows 4x10

Pullovers (DB or bar) 4x15
supersetted with
Close-grip pulldowns 4x12

THURSDAY - Split workout

Cardio Workout
Run 1 fast mile

WEIGHTS:
Repeat Tuesday's workout

FRIDAY

Repeat Monday's workout

SATURDAY

Cardio Workout
Run 1 fast mile

SUNDAY

Rest Day - Take a walk or a bike ride if you want to burn some energy outdoors

That's it. Yes, that does say legs & chest/back three times a week, so don't even write in to ask. The reps are high, the speed is fast, so the weight is light. There aren't a ton of exercises, and yes, I do plan to do this and believe that this much light leg work will trim up the entire body. Let's test it out!