Hey fit fam, it’s time for another cut! “But Chase, didn’t you just wrap up a show?” For show, for show. But before we get the winter bulk under way, both me and Jon wanted to piece together a less intense cutting protocol that everyone could try. Let’s go!
Here is the full plan I will be using during this mini cut. (Jon will supplement his “no-gym” routine later.) These exercises can absolutely be exchanged with exercises geared towards your personal goal. After listing the moves I’ll be using, I’m going to include a few example exercises you might find more to your taste.
Incline Barbell Bench Press– 4 sets of 8 to 10 reps
Some alternative exercises include:
-Flat Barbell/Dumbbell Bench Press
-Decline Barbell/Dumbbell Bench press
-Dumbbell Incline Bench Press
-Smith Machine Bench press
-Plate loaded Machine Bench press
Mech Set of Dumbbell Chest Fly right into Dumbbell Bench Press– 3 sets of 10-15 reps of each
Now, for alternatives, you want to select two exercises that work similar muscle groups. After selecting your exercises, you want to place the harder of the two first. In this case, I did the fly first, and then moved on to the stronger of the two for the follow up exercise. Thanks to Bryan Krahn for the sick idea since it’s now one of my favorite ways to superset.
Superset of Seated Dumbbell Shoulder Press into a Standing Plate Press– 3 sets of 10 of each
Some alternative exercises for Dumbbell Shoulder Press include:
-Landmine Two Arm Shoulder Press
-Landmine One Arm Shoulder press
-Seated Landmine Press
-Smith Machine Shoulder Press
-Plate Loaded Shoulder Press
-Seated Cable Shoulder Press
Some alternative exercises for Standing Plate Press include:
-Dumbbell Squeeze Press
-Landmine Squeeze press
-Row Handle Smith Machine Press
-Isometric Chest Press.
Blood Flow Restricted Triceps Pushdown with rope attachment- Rep scheme 30-15-15-15
Now before you check this out, this is something I really only ever use with clients who have been lifting for awhile. So if you are a newer lifter, you will get plenty out of just a normal variant of triceps workout.
Some alternative exercises for BFR Triceps Pushdown: Machine Pushdowns, Machine Dips, Cable Overhead Extention, and Dumbbell kickback (no rest would be taken in between switching arms).