Push, Pull and Legs Supersets
Cutting
Advanced
Dumbbell
Plan Details
The Push, Pull and Legs Supersets routine by osama.tarsha is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a strictly cutting routine to look your best for summer. I have used plans like this in the past but I decided to create my own because I didn't find them challenging enough. Do this routine for at least 1 month before you go to the beach for the best result. Guidelines: -Make sure to eat a rich protein diet to recover those torn muscle fibers. Just google rich protein foods. -Eat 6 small meals a day. Each meal would be about half, or more, of what you would usually consume 3 times a day. Just increase the protein content, I would recommend a supplement. -Sleep for at least 8 hours a day. -Do at least 30 minutes of fasted cardio in the morning , on an empty stomach. Just a simple walk or a light run will do fine. Doing this will burn a lot of fat rather than doing cardio later in the day. -Warm up for at least 5 minutes before lifting any weights, just light cardio or light weights to get some blood flowing in your muscles. Also do at least 5 minutes of dynamic stretching before lifting. -At the end of the exercise I recommend you do at least 5 to 10 minutes of static stretching. -The way the plan is setup is with supersets, so for example on Monday you would do Bench press and then right away you would do Bench flyes, don’t wait longer than 10 seconds between supersets. The app doesn't skip to the next superset so you would have to do it manually. -You can adjust the reps if you want but I recommend you keep it between 8-12 reps and 30 to 60 second max wait time between sets. You want to keep your heart rate up throughout this plan. -Don’t reach muscle failure, stay at least 2 to 3 reps before failure. Stay at about 50% to 60% of your one rep max throughout the program. For example if your squat 200lbs for one rep max, then your working weight is 100lbs. If you can do 15 reps with 100lbs then you want to do 10 to 12 reps only. -The abb exercises are set for Tuesday, Thursday and Saturday. There are 3 different abb exercises so you want to triset them with minimum amount of rest. Each day you will hit upper, lower and obliques. -Don’t follow this plan longer than 1-2 months. This is a high volume workout and if it’s done for long periods of time then your gains will stop and you might hurt yourself in the process. I recommend to change to a bulking or a strength gaining plan afterwards. -This is a Monday to Saturday routine, hitting every body part twice a week. Rest up on Sunday to be ready to do it again the next week. However, I recommend you keep doing a light fasted cardio every morning regardless of the day. -It sholuldn't take longer than 1 to 1.5 hour a day to complete the routine.
Routine detail
Mon
Push superset
Est. 80 min
11 exercises
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Tue
Pull superset
Est. 156 min
14 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
Legs superset
Est. 63 min
9 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Thu
Push superset
Est. 93 min
13 exercises
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Fri
Pull superset
Est. 69 min
10 exercises
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
V Bar Pull-Up
3 Sets x 10 Reps
Sat
Legs Superset
Est. 78 min
11 exercises
Machine Seated Calf Raise
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
V-Up
3 Sets x 15 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
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