# Cutting progression

## Upper core

### Workout

- 3 × 3-5 Pull-Up
- 3 × 10-16 Push-Up
- 3 × 12-15 Row (Bent-Over) - Dumbbell
- 3 × 12-15 Shoulder Press - Dumbbell
- 3 × 12-16 Bicep Curl - Dumbbell
- 3 × 6-12 Ab Wheel Rollout (Kneeling)
- 3 × 0-10 Dead Bug


## Lower abs cutt

### Workout

- 3 × 15-20 Bodyweight Squat
- 3 × 10 Reverse Lunge - Dumbbell
- 3 × 12-15 Deadlift (Romanian) - Dumbbell
- 3 × 15-20 Calf Raise - Dumbbell
- 3 × 10-16 Leg Raise
- 3 × 12 Dead Bug


## Fullbody abs cut

### Workout

- 3 × 3-5 Pull-Up
- 3 × 12-16 Push-Up
- 3 × 15-16 Squat (Goblet) - Dumbbell
- 3 × 12-16 Row (Bent-Over) - Dumbbell
- 3 × 12-16 Shoulder Press - Dumbbell
- 3 × 10-12 Ab Wheel Rollout (Kneeling)
- 3 × 14-18 Crunch (Reverse)


## Fullbody core cut

### Workout

- 3 × 16-18 Squat - Dumbbell
- 3 × 12-16 Push-Up
- 3 × 12 Row (Bent-Over) - Dumbbell
- 3 × 12 Reverse Lunge - Dumbbell
- 3 × 30 Mountain Climber
- 3 × 10-12 Ab Wheel Rollout (Kneeling)
- 2 × 30-45s Plank
- 4 × 30-45s Side Plank


## Fullbody core cut (Circuit)

### Workout

- **Circuit · 3 rounds**
  - 16-20 Squat - Dumbbell
  - 14-18 Push-Up
  - 14-18 Row (Incline) - Dumbbell
  - 14-18 Reverse Lunge - Dumbbell
  - 30-45s Mountain Climber
  - 12-18 Ab Wheel Rollout (Kneeling)
  - 45-60s Plank
  - 45-60s Side Plank