Week One|Day 1| 6 week cut program workout

Warm up: 2-3 minutes of step ups with knee raise

  1. Barbell Bench Press (medium grip): 4 x 9-11, 65 Lb. (1 minute cardio acceleration: bench step ups)
  2. Incline DB press: 3 x 9-11, 40 lb. (1 minute cardio acceleration: DB clean – 30 lb)
  3. Decline smith press: 3 x 9-11, 35 lb. (1 minute cardio acceleration: running in place)
  4. Dips: 4 x 9-11. (1 minute of cardio acceleration: kettlebell swings: 30 lb)
  5. Barbell bench press: 4 x 9-11, 65 lb. (1 minute cardio acceleration: smith power clean: 65 lb)
  6. Cable Crunch: 3 x 9-11, 57.5 lb. (1 minute of cardio acceleration: bench step ups) 
  7. Smith machine hip thrust: 3 x 9-11, 40 lb. (1 minute of cardio acceleration: quick step ups) 

Cardio acceleration after each set per exercise. 

Email: Shay.moss19@gmail.com 


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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