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For Chris: Three 75 ish minute workouts to build strength and cut fat
General
Intermediate
Machine strength
Plan Details
The For Chris: Three 75 ish minute workouts to build strength and cut fat routine by sifridstadt is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Designed to help a 30 yr old male gain on bench and deadlift but also cut fat around his midsection.
Routine detail
Any
Week 2, Day 1
Est. 77 min
12 exercises
Rowing
1 Set
Kettlebell Thruster
4 Sets x 10 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Burpee
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
XYZ flyes
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine One-Arm Pulldown
4 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Any
Week 2, Day 2
Est. 56 min
7 exercises
Basketball Drills
1 Set
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Elliptical Training
1 Set
Any
Week 2, Extra Credit
Est. 54 min
8 exercises
Step Machine
1 Set
Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Bent Knee Hip Raise
4 Sets x 20 Reps
Medicine Ball Chest Throw (Supine)
4 Sets x 20 Reps
Kitty Ball
4 Sets x 10 Reps
Medicine Ball Two-Arm Overhead Throw
4 Sets x 20 Reps
Any
Week 3, Day 2
Est. 67 min
10 exercises
Basketball Drills
1 Set
Machine Hip Adduction
2 Sets x 25 Reps
Machine Hip Abduction
2 Sets x 25 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Hang Clean
4 Sets x 10 Reps
Kettlebell One-Arm Push Press
4 Sets x 10 Reps
Sumo Squats
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Any
Week 3, Extra Credit
Est. 38 min
6 exercises
Stability Ball Crunch
3 Sets x 20 Reps
Stability Ball Oblique Curl
3 Sets x 20 Reps
Stability Ball Leg Lift
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Making Soup
4 Sets x 10 Reps
Stability Ball Plank with Hip Abduction
4 Sets x 10 Reps
Any
Test 1 Major Lifts: 12,8,6,failx60,80,100,120
Est. 44 min
5 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Any
Week 1, Day 1
Est. 62 min
9 exercises
Tabata on Treadmill
1 Set
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Any
Week 4 Test 2 Major Lifts: 12,8,6,failx60,80,100,120
Est. 44 min
5 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Any
Week 1, Extra Credit (Core Focus)
Est. 44 min
6 exercises
Rowing
1 Set
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Plank
4 Sets
Any
Week 1, Day 2
Est. 78 min
13 exercises
Step Machine
1 Set
Burpee
1 Set x 10 Reps
Step Machine
1 Set
Burpee
1 Set x 10 Reps
Machine Hip Adduction
2 Sets x 25 Reps
Machine Hip Abduction
2 Sets x 25 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Dumbbell Bicep Curl Step-Up
4 Sets x 12 Reps
Kettlebell Renegade Row
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Jump Rope via Time
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 20 Reps
Any
Week 3, Day 1
Est. 67 min
9 exercises
Tabata on Treadmill
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Push-Up to Side Plank
4 Sets x 10 Reps
Any
Week 3, Day 3
Est. 90 min
11 exercises
Elliptical Training
1 Set
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Machine Assisted Dip
3 Sets x 20 Reps
Any
Week 2, Day 3
Est. 72 min
9 exercises
Rowing
1 Set
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Incline Tricep Extension
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Single-Leg Bench Dip
5 Sets x 15 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Barbell Upright Row
5 Sets x 8 Reps
Any
Week 1, Day 3
Est. 63 min
9 exercises
Rowing
1 Set
Barbell Curl
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Tabata on Treadmill
1 Set
