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    Cutting Program FIX2

    Uploaded by

    Franco Imperial
    The FIX2 program outlines a weekly workout routine that focuses on weight training, cardio, boxing, and abdominal exercises. The weight training sessions are split between different muscle groups and include 3 sets of exercises performed to failure with 30 seconds of rest in between. Cardio sessions incorporate high intensity interval training and boxing. Abdominal exercises are performed on most days and include 25 reps each of various targeted moves. Rest is recommended only on Sundays.

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    © All Rights Reserved
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    Cutting Program FIX2

    Uploaded by

    Franco Imperial
    36 views3 pages
    The FIX2 program outlines a weekly workout routine that focuses on weight training, cardio, boxing, and abdominal exercises. The weight training sessions are split between different muscle groups and include 3 sets of exercises performed to failure with 30 seconds of rest in between. Cardio sessions incorporate high intensity interval training and boxing. Abdominal exercises are performed on most days and include 25 reps each of various targeted moves. Rest is recommended only on Sundays.

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    The FIX2 program outlines a weekly workout routine that focuses on weight training, cardio, boxing, and abdominal exercises. The weight training sessions are split between different muscle groups and include 3 sets of exercises performed to failure with 30 seconds of rest in between. Cardio sessions incorporate high intensity interval training and boxing. Abdominal exercises are performed on most days and include 25 reps each of various targeted moves. Rest is recommended only on Sundays.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    36 views3 pages

    Cutting Program FIX2

    Uploaded by

    Franco Imperial
    The FIX2 program outlines a weekly workout routine that focuses on weight training, cardio, boxing, and abdominal exercises. The weight training sessions are split between different muscle groups and include 3 sets of exercises performed to failure with 30 seconds of rest in between. Cardio sessions incorporate high intensity interval training and boxing. Abdominal exercises are performed on most days and include 25 reps each of various targeted moves. Rest is recommended only on Sundays.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    FIX2 Program:

    ALL WEIGHTS: 3 sets till failure, 30 seconds rest in between sets.


    Monday: Cardio + weight toner
    1) HIIT
    a. 2x10x100meters: 30sec rest in between reps, 2:30min rest in between sets, 16 sec speed per 100meters
    2) Boxing
    3) Abs 25 reps
    a. Declined crunches with 20lbs weights
    b. Declined crunches with 20lbs weights per side
    c. Declined mason
    d. Lying down crunches
    e. Side crunches
    f. Cross leg (alternate)
    g. In and Outs
    h. In and Outs (side)
    3) Weights: (Light Weights)
    Biceps:
    Full Curls x 15 reps 3 sets
    Triceps:
    Overhead x 15 reps - 3 sets
    Shoulders:
    Front Lateral Raise x 15 reps - 3 sets
    Tuesday: Chest and Legs + Drain Arms
    1) Weights
    Chest:
    a. Bench Press
    b. Fly
    c. Side-to-side push up
    d. Inclined Chest Press
    e. Push ups
    f. Chest Press
    Legs:
    a. Squats
    b. Leg Extension
    Biceps:
    Full Curls x failure - 3 sets
    Triceps:
    Overhead x failure - 3 sets
    Shoulders:
    Front Lateral Raise x failure - 3 sets
    2) Ab Ripper X
    3) 15min cooldown

    Wednesday: Cardio
    1) HIIT
    a. 2x10x200meters
    2) Boxing
    3) Abs 25 reps
    a. Declined crunches with 20lbs weights
    b. Declined crunches with 20lbs weights per side
    c. Declined mason
    d. Lying down crunches
    e. Side crunches
    f. Cross leg (alternate)
    g. In and Outs
    h. In and Outs (side)
    Thursday: Shoulders and Back
    1) Weights
    Shoulders:
    a. Seated Shoulder Press
    b. Standing Shoulder Press
    c. Lateral Raises
    d. Front Raises
    e. Rear Lateral Raises
    Back:
    a. Wide Arm Pull Ups
    b. Muscle Ups
    c. Lateral Pull Downs
    d. Seated Rows
    e. Standing Rows
    f. Dead Lift
    2) Ab Ripper X
    3) 15min cooldown
    Friday: Cardio
    1) HIIT
    a. 50meter sprints, 50meter jog for 10 minutes. 100meter sprints, 50meter walk for 10 minutes.
    2) Boxing
    3) Abs 25 reps
    a. Declined crunches with 20lbs weights
    b. Declined crunches with 20lbs weights per side
    c. Declined mason
    d. Lying down crunches
    e. Side crunches
    f. Cross leg (alternate)
    g. In and Outs
    h. In and Outs (side)
    Saturday: Arms
    1) Weights
    Arms:

    Biceps:
    a. 21s
    b. Seated Curls
    c. Standing Full Curls
    d. Seated Concentrated Curls
    Triceps:
    a. Diamond Pushups
    b. Dips
    c. Over Head Triceps Extension
    d. Lying Down Over Head Triceps Extension
    Deltoids:
    Front Lateral Raise

    Sunday - Recovery
    Rest

    Ab Ripper X
    Number of Reps Per Exercise: 25
    Total of 275 Reps
    1) In and Outs
    2) Bicycles
    3) Crunchy Frog
    4) Cross Leg/Wide Leg Sit-Ups
    5) Fifer Scissors
    6) Hip Rock and Raise
    7) Pulse Ups
    8) V-Up/Roll Up
    9) Oblique V-Ups
    10)Leg Climbs
    11)Mason Twists

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