My Training – Workouts

Below is the basic 3 day workout plan that I intend on following. I have utilized this is in the past with great results. This is a modified version of the Ryan Hughes’ Cutting Program.

Monday – Quads / Calves and Back

Standing Calf Raise	60	60	60	X	X
Seated Calf Raise	60	60	60	X	X
Leg Extension	15	12	12	10	10
Squat	20	15	12	10	10
Leg Press	15	12	12	10	X
Smith Squat	15	15	15	X	X
Wide Lat Pulldown	12	10	10	10	X
Seated Cable Row	15	12	10	10	X
Bent Over Row	15	12	10	10	8
One Arm DB Row	12	10	10	8	X
Toe to Bar Core	10	10	10	X	X

Wednesday – Chest and Shoulders

Bench	15	12	10	10	10
Incline Bench	12	10	10	8	X
Military Press	12	10	8	8	X
DB Butterfly	10	10	10	X	X
DB Shrug	15	12	12	10	8
DB Pullover	15	12	10	X	X
Side Lat Raise	12	10	8	X	X
Front plate raise	12	10	8	X	X
Decline Situp	20	20	20	X	X

Friday – Hamstrings, Calves and Arms

Standing Calf Raise	60	60	60	X
Seated Calf Raise	60	60	60	X
Leg Curl	12	10	10	10
Deadlift	15	12	12	10
Lunges	20	20	20	X
BB Curl	12	10	10	8
DB Curl	12	10	8	8
Preacher Curl	12	12	12	X
Dips	15	12	12	10
Skull Crushers	12	10	10	8
Tricep Pushdowns – 3 positions	30	30	30	X
Ab Roller	30	30	30	X