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C.D. Female Workout
Cutting
Beginner
Machine strength
Plan Details
The C.D. Female Workout routine by 50four is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This rouine is made to flatten stomach and lift breasts and buttocks
Routine detail
Mon
Light Arms and Chest
Est. 62 min
5 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Tue
Off
Est. 0 min
0 exercises
This day is empty
Wed
Upper Legs, Abs, Calves, and Cardio
Est. 208 min
10 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Barbell Jefferson Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Tuck Crunch
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Step Machine
1 Set
Thu
Chest, Arms, and Shoulders
Est. 71 min
7 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Fri
Lower back, Lats, Abs, and Cardio
Est. 209 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 10 Reps
Step Machine
1 Set
Sat
Off
Est. 0 min
0 exercises
This day is empty
Sun
Light legs and Cardio
Est. 161 min
5 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
