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The Ultimate 10-Week Cut: Week 2

The Ultimate 10-Week Cut: Week 2

It's week 2 already, and you've got this! Double down on your efforts this week with the same workout as last week, but this time around, give special attention to your form and control. If you feel adventurous, flip your upper and lower body workout days. And remember, there's no going too light on the weights this time around. Challenge yourself, but don't forget to maintain proper form. Aim to reach or come close to muscle failure by the end of each set. Let's rock it! 💪

 

Monday: Upper Body

  1. Cardio Warm-up: Stationary bike for 5 minutes.

  2. Bench Press: 4 sets x 8-10 reps

  3. Bent Over Rows: 4 sets x 10 reps per arm

  4. Overhead Press: 3 sets x 10 reps

  5. Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps

  6. Dumbbell Lateral Raises: 3 sets x 12 reps

  7. Tricep Dips: 3 sets x 12-15 reps

  8. Core Finisher - Plank: 3 sets x 30-60 seconds

 

Tuesday: Lower Body

  1. Cardio Warm-up: Stationary bike for 5 minutes.

  2. Barbell Back Squats: 4 sets x 8-10 reps

  3. Romanian Deadlifts: 4 sets x 10 reps

  4. Walking Lunges: 3 sets x 12 steps per leg

  5. Leg Press: 3 sets x 12 reps

  6. Calf Raises: 3 sets x 15-20 reps

  7. Hamstring Curls: 3 sets x 12 reps

  8. Core Finisher - Russian Twists: 3 sets x 20 reps (with or without weight)

 

Wednesday: Upper Body

  1. Cardio Warm-up: Rowing Machine for 5 minutes.

  2. Barbell Overhead Press: 4 sets x 8-10 reps

  3. Chin-Ups or Lat Pulldowns: 4 sets x 10 reps

  4. Dumbbell Bench Press: 3 sets x 12 reps

  5. Seated Cable Rows: 3 sets x 12 reps

  6. Dumbbell Bicep Curls: 3 sets x 12 reps per arm

  7. Tricep Rope Pushdowns: 3 sets x 12-15 reps

  8. Core Finisher - Hanging Leg Raises: 3 sets x 15 reps

 

Thursday: Lower Body

  1. Cardio Warm-up: Box Jumps for 5 minutes.

  2. Front Squats: 4 sets x 8-10 reps

  3. Deadlifts (Conventional or Sumo): 4 sets x 10 reps

  4. Bulgarian Split Squats: 3 sets x 12 reps per leg

  5. Leg Extensions: 3 sets x 12 reps

  6. Standing Calf Raises: 3 sets x 15-20 reps

  7. Lying Leg Curl: 3 sets x 12 reps

  8. Plyometric Finisher - Box Jumps: 3 sets x 10 reps

 

Friday: Active Recovery

  1. Low-Intensity Aerobic Exercise: Choose one for 15-20 minutes: Cycling, Swimming, or Elliptical Machine.

  2. Bodyweight Exercises: 2 sets of 12-15 reps each: Bodyweight Squats, Lunges, Push-Ups, Plank.

  3. Static Stretching: Hold each stretch for 20-30 seconds: Hamstring Stretch, Quadriceps Stretch, Chest Opener, Child's Pose (for lower back and hips), Shoulder Stretch.

 

Saturday: Rest Day

Sunday: Rest Day

 

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