Sample workout for a cut body

Filed Under Exercise, Gyms, Reader Q&A, Work Out

This was a comment I received from a reader by the name of Andrew a few days ago. He had read my series on the 4 day workout and responded with this:

Was wondering if you can give me a specific routine for working out. i want to be cut, want a 6-pac (nice abs), nice arms and triceps, back. Any suggestions on what to do at the gym instead of just what I should work on?

First of all, Andrew does something well here that most people ignore. Rather than just setting some nebulous goals, Andrew has some specifics in mind. I would recommend that anyone thinking of working on their health come up with these kind of goals. You should know exactly what you’re looking to achieve and hopefully a time frame to go with that goal. This is because all workouts are not created equal. Some promote muscle bulk, others promote tone, still others promote cardio endurance with little emphasis to muscles. This means that you need to know what you want to achieve and then plan the right workout.

Andrew’s specifics

Andrew here has done that. He’s looking for a “cut” look, which typically means more definition and tone than simple bulk. That also means a lower body fat percentage. Also, Andrew has specifically stated that he wants a gym workout, rather than a simple home workout. That’s another good thing to know in advance since it impacts the type of exercises open to you. With that in mind, what should Andrew do?

My recommendation is based on a 4 day workout. Assuming Andrew has less or more time than that, he could easily modify this workout to fit his schedule. All the resistance workouts are meant to be done with 3 sets of 15 reps each. The high number of reps will help focus on tone rather than bulk. The weight used should be something Andrew can barely do on the 15th rep. If necessary, the weight can be lowered slightly each set.

Day 1 - Core, abs and lower back.

Abs

For the back

Day 2 - Chest and upper back

For the chest

Bench Press
Pec Dec (always loved that name)
Dumbbell Pullover

For the upper back

Day 3 - Legs

Barbell Squat
Barbell Lunge
Leg Curl
Machine Calf Raise
followed by more squats and lunges

Day 4 - Upper arms

Cardio

Yes, you still need to do cardio because it will keep the body fat low and therefore emphasize the muscles more. Do two days on the treadmill and two days on the elliptical, preferably one with arm movement and not just leg movement. Go for 30 minutes at a time with a moderate pace.

Rest Day

Make sure you get at least two complete rest days each week. That means no weight or cardio training on those days. The fifth day is up to you. You can use it for extra weight training, extra cardio, both or something else that’s physically active.

Diet

Make sure you get enough protein to keep your muscle tone while you lose some weight. That means things like fish, lean beef and chicken. No bacon wrapped steaks please. Don’t overdo it though, you should still be eating carbs from sources like vegetables, fruit and whole grains to keep your body healthy and energized.

Standard Disclaimer

As always, this isn’t intended to perceived as medical advice. If you have some kind of medical condition or experience any health problems, please consult with a doctor.

Summary

I hope this was beneficial to you Andrew. Let me know if you have any questions and please stop by again and tell us how you’re doing.

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