Weekly gym training ~ Cut

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Week 15

Week 16

Week 17

Week 18

Main Focus : width and thickness and clean bicep pump
Focus on elbow positioning, and curl symmetry 

Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

Straight Arm Pulldown

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Back and Biceps 

Focus: Slow negatives, stretch at bottom, even pressure on both sides. Think symmetry. 

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push Up

Chest and Triceps 

Main focus: Legs for Balance and abs for definition 

Bulgarian Split Squat (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Wood Chop

Legs and Abs

Main Focus: Cap delts, detailed arms, even pump

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Shoulders and Arms

Bicep Curl (Cable)

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