Workout 1

Ref: Andrew's friend

Monday, Thursday

Quad Set #1

Close Grip Pullups
5 x 10

Flat Bench
1 x 12
2 x 10
2 x 8

Low Rows
5 x 10

Diamond Pushups
5 x Failure

Quad Set #2

DB Flys
5 x 10

Reverse Grip Pullups
5 x 10

Decline Bench
1 x 12
2 x 10
2 x 8

Lat Pulldowns
5 x Failure

Quad Set #3

Wide Grip Pullups or Pulldowns
5 x 10

Close Grip Bench
1 x 12
2 x 10
2 x 8

Deadlifts
5 x 10

Military Pushups
5 x Failure

Quad Set #4

Incline Bench
1 x 12
2 x 10
2 x 8

Bent Over Flys
5 x 10

Pushups
5 x Failure

Normal Grip Pullups
5 x Failure

Wednesday

Legs

Quad Set #1

Leg Curls
5 x 12

Squats
1 x 15
2 x 12
2 x 10

Leg Extensions
5 x 12

Wall Squats
5 x 1:00 mins

Quad Set #2

Lunges
2 x 12
2 x 10
1 x 8

Calf Raises
5 x 25

Front Squats
5 x 10

DB Deadlifts
5 x 10

Cardio
25 Mins

Friday & Sunday

Rest & Stretch

Saturday

Shoulders & Cardio

Your choice
make sure you implement Front, Lateral Raises & DB Shoulder Press

Workout 2

Ref: http://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-routine.html

Description

Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes fro cardio schedule to go with this workout.

Notes

This routine is performed on a 3 days on and 1 day off per week.
A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
30 Seconds rest only between sets.
Rep timing of 2-1-2 performed on each exercise