Jacked Decathlete Cut Phase 2

After 20 weeks of bulking it is time to cut and get ready for summer 5k's and to show off those new muscles at the beach. Day 6 should be race pace cardio (swim/bike/ and or run.) Sunday should be light cardio zone 2: pick 40-60min run or 60-75 minute bike ride or 20-30 minute swim. 

default

Week 1

Week 2

Week 3

Week 4

Add 30-40min zone 2 cardio run right after the lift. 

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Arnold Press

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Upper Strength

Swim after lift. ~30min. Focus on technique if you're a new swimmer. 

Squat (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Seated Hamstring Curl

Standing Calf Raise

Lower Strength

Sprint

Active Recovery

Power Clean

Box Jump

Rotational Landmine Push Press

Lateral Lunge (Weighted)

Pallof Press

Russian Twist (Dumbbell)

Athlete Day

Chin-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Pull Hypertrophy

Upper Strength 

0 reviews for Jacked Decathlete Cut Phase 2