The Ultimate 10-Week Cut: Week 7

The Ultimate 10-Week Cut: Week 7

Welcome to week 7 of the Ultimate 10-Week Cut! Get ready to take your workouts to the next level with fewer but more efficient exercises, along with the addition of dropsets. If you're looking to amplify your gains, hold the last rep for 15 seconds at the end of each set and pump out 5 more partial reps. Grab your gym partner, and let's crush this week's workouts together!

 

Monday: Chest

  1. Warm-up with 10 minutes of cardio

  2. Barbell Bench Press: 3 sets x 12 reps + 1 triple dropset to failure

  3. Dumbbell Flyes: 4 sets x 12 reps

  4. Incline Dumbbell Press: 3 sets x 12 reps + 1 triple dropset to failure

 

Tuesday: Arms

  1. Start with 10 minutes of cardio

  2. Straight Bar Preacher Curls: 3 sets x 10 reps + 1 triple dropset to failure

  3. EZ Bar Tricep Skull Crushers: 3 sets x 12 reps + 1 triple dropset to failure

  4. Dumbbell Hammer Curls x Tricep Dips Superset: 4 sets x 12 reps

 

Wednesday: Legs & Abs

  1. Warm up with dynamic stretching and 15 air squats

  2. Hack Squat: 3 sets x 12 reps + 1 triple dropset to failure

  3. Deadlifts: 3 sets x 12 reps + 1 triple dropset to failure

  4. Calf Raises: 3 sets x 15 reps + 1 triple dropset to failure

  5. Superset: Hanging Leg Raises + Russian Twists - 4 sets x 12 reps each

  6. Plank Variations: Plank - 3 sets x 60 seconds, Side Plank (each side) - 3 sets x 30 seconds

  7. Cooldown with 10 minutes of cardio

 

Thursday: Back

  1. Begin with 10 minutes of cardio

  2. Bent Over Rows: 3 sets x 12 reps + 1 triple dropset to failure

  3. Lat Pulldowns: 3 sets x 12 reps + 1 triple dropset to failure

  4. Seated Close-Grip Cable Rows: 3 sets x 12 reps + 1 triple dropset to failure

 

Friday: Shoulders

  1. Warm up with 10 minutes of cardio

  2. Overhead Press: 3 sets x 12 reps + 1 triple dropset to failure

  3. Upright Rows: 3 sets x 12 reps + 1 triple dropset to failure

  4. Superset: Lateral Raises + Front Raises - 3 sets x 10 reps each

 

Saturday: Cardio

  1. Engage in light cardio of your choice for 50 minutes to promote endurance and calorie burn.

 

Sunday: Rest Day

Take a well-deserved rest day to allow your body to recover and prepare for another week of challenging workouts.

Ready to push your limits and see remarkable progress? Keep the intensity high, focus on proper form, and embrace the burn during those dropsets. Let's make this week count towards achieving your fitness goals!

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