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Varied all around routine (updated)
Cutting
Advanced
Machine strength
Plan Details
The Varied all around routine (updated) routine by al496404 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
All around routine that includes a regular set, a drop-set as well as a 5 x 5 set to hit every type of muscle in the body and get a well-rounded workout.
Routine detail
Day 1
Legs
Est. 49 min
9 exercises
Smith Machine Squat
4 Sets x 12,12,10,8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12,12,10,8 Reps
Dumbbell Lunge
4 Sets x 12,12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 12,12,10,8 Reps
Machine Hip Adduction
4 Sets x 12,12,10,8 Reps
Day 2
Back and Triceps
Est. 38 min
7 exercises
Cable Seated Row
4 Sets x 12,12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Parallel Lat Pulldown
5 Sets x 12,5,5,5,5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12,5,5,5,5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,12,10,8 Reps
Smith Machine Deadlift
4 Sets x 12,12,10,8 Reps
Day 3
Biceps and Shoulders
Est. 53 min
10 exercises
EZ Bar Curl
4 Sets x 12,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,12,10,8 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Cable front raise
5 Sets x 5 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Seated reverse fly
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Seated reverse fly
3 Sets x 8 Reps
Dumbbell Rotational Curl
2 Sets x 30 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 4
Chest and Abs
Est. 29 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12,12,10,8 Reps
Dumbbell Incline Fly
4 Sets x 12,12,10,8 Reps
Dumbbell Bench Press
4 Sets x 12,12,10,8 Reps
Dumbbell Fly
4 Sets x 12,12,10,8 Reps
Dumbbell Decline Bench Press
4 Sets x 12,12,10,8 Reps
Dumbbell Decline Fly
4 Sets x 12,12,10,8 Reps
