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My First Personal Plan
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The My First Personal Plan routine by zabjahn is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
CHEST - BICEPS - SHOULDER
Est. 72 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8,8,7 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Tue
LEG DAY
Est. 70 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Weight Plate Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wed
BACK - TRICEPS - FOREARMS
Est. 59 min
8 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Fri
CHEST - BACK - SHOULDER
Est. 61 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 7,7,6 Reps
Cable Incline Fly
3 Sets x 7,7,6 Reps
Pull-Up (Hammer Grip)
4 Sets x 8,6,7,7 Reps
Barbell Landmine One-Arm Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8,8,7 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Sat
LEGS - ARMS
Est. 73 min
10 exercises
Barbell Squat
3 Sets x 7,6,5 Reps
Barbell Deadlift
3 Sets x 8,7,7 Reps
Machine Leg Press
3 Sets x 10,10,12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 7,7,6 Reps
Preacher Curl Machine
3 Sets x 10,9,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,11,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 11,10,9 Reps
