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Bali
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Bali routine by simon8400 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
One more year to get fit before 30.
Routine detail
Tue
Upper 1 (Full)
Est. 0 min
19 exercises
Dip
3 Sets x 8,7,10 Reps
Pull-Up
2 Sets x 5,4 Reps
Dead Arm Hang (Scapula retract)
2 Sets x 7 Reps
Hanging Knee Raise Rotation
2 Sets x 7,5 Reps
Dumbbell Incline Bench Press
4 Sets x 12,8,6,10 Reps
Dumbbell Incline Bench Row
4 Sets x 24,24,24,20 Reps
Smith Machine Shoulder Press
4 Sets x 12,12,7,7 Reps
Back Hyperextension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 16,18,9 Reps
Cable V Bar Pulldown
4 Sets x 12,10,8,12 Reps
Machine Reverse Fly
4 Sets x 12,10,10,9 Reps
Machine Fly
3 Sets x 12,10,9 Reps
Cable Cross-Over
3 Sets x 12,10,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,11,11,7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 24 Reps
Smith Machine Squat
3 Sets x 12 Reps
Wed
Lower 1 (Full)
Est. 0 min
11 exercises
Dumbbell Walking Lunge
2 Sets x 15 Reps
Hanging Knee Raise Rotation
2 Sets x 7,5 Reps
Smith Machine Squat
4 Sets x 12,12,12,8 Reps
Barbell Hip Thrust
3 Sets x 14,14,12 Reps
Back Hyperextension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 16,18,9 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 14,12,12 Reps
Machine Leg Extension
3 Sets x 12,12,7 Reps
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Plank
3 Sets
Fri
Upper 2 (Full)
Est. 0 min
19 exercises
Dip
2 Sets x 8,7 Reps
Pull-Up
2 Sets x 5,4 Reps
Dead Arm Hang (Scapula retract)
2 Sets x 7 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12,4,6,10 Reps
Machine Bench Press
4 Sets x 12,5,5,6 Reps
Machine Seated Row
4 Sets x 12,8,6,14 Reps
Cable Rope Face Pull
3 Sets x 12,6,12 Reps
Cable Lateral Raise
4 Sets x 24,24,24,18 Reps
Cable Incline Bicep Curl
4 Sets x 12,12,12,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 12,8,6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8,12,12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8,12,12 Reps
Dumbbell Incline Bench Row
3 Sets x 24 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,11,11 Reps
Decline Crunch
3 Sets x 16,18,9 Reps
Machine Reverse Fly
3 Sets x 12,10,10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Sun
Lower 2(Full)
Est. 0 min
17 exercises
Plank
3 Sets
Dumbbell Reverse Lunge
3 Sets x 16 Reps
Smith Machine Split Squat
5 Sets x 20,16,16,16,16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 14,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 10,9,12 Reps
Machine Leg Extension
3 Sets x 12,12,7 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8,12,12 Reps
Back Hyperextension
3 Sets x 12 Reps
Heels to the Heavens
2 Sets
Step Through Plank
2 Sets
X-Man Crunch
2 Sets x 10 Reps
Alternating Thread the needle
2 Sets x 20 Reps
Side Plank
2 Sets x 20 Reps
Stationary Air Bike
2 Sets
Boxing
1 Set
Any
Upper (Chest & Back)
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 12,8,6,10,10 Reps
Dumbbell Incline Bench Row
5 Sets x 24,24,24,20,10 Reps
Cable Cross-Over
3 Sets x 12,10,12 Reps
Cable V Bar Pulldown
3 Sets x 12,10,8 Reps
Dip
3 Sets x 8,7,10 Reps
Pull-Up
3 Sets x 5,4,8 Reps
Machine Seated Row
3 Sets x 12,8,6 Reps
Push-Up
3 Sets x 10 Reps
Any
Upper (Shoulder & Arms)
Est. 0 min
10 exercises
Dip
3 Sets x 8,7,10 Reps
Pull-Up
3 Sets x 5,4,8 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12,10,10 Reps
Cable Lateral Raise
3 Sets x 24 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12,6,12 Reps
Any
Lower 2
Est. 0 min
3 exercises
Barbell Hip Thrust
3 Sets x 14,14,12 Reps
Cable Rope Face Pull
3 Sets x 12,6,12 Reps
Machine Leg Extension
3 Sets x 12,12,7 Reps
Any
Cardio
Est. 0 min
3 exercises
Boxing
1 Set
Jump Rope
3 Sets
Running
3 Sets
