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Main
Cutting
Intermediate
Machine strength
Plan Details
The Main routine by hvtoask is a 13 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Fourth day of the week is intended for complexes. Do 4 or more rounds of them
Routine detail
Day 1
Push 01
Est. 58 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 1
Push 02
Est. 69 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Seated Tricep Extension
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Day 1
Push 03
Est. 73 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Bench Crunch
4 Sets x 25 Reps
Plank
3 Sets
Day 2
Pull 01
Est. 60 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
Pull 02
Est. 64 min
7 exercises
Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 2
Pull 03
Est. 67 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 3
Legs & Shoulders 01
Est. 72 min
7 exercises
Barbell Clean
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 3
Legs & Shoulders 02
Est. 71 min
7 exercises
Smith Machine Squat
4 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Barbell Bradford Rocky Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Day 3
Legs & Shoulders 03 (noge)
Est. 63 min
6 exercises
Barbell Deep Squat
6 Sets x 12 Reps
Machine Leg Press
4 Sets x 35 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 3
Legs & Shoulders 04 (ramena)
Est. 68 min
9 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbell Shrug
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 30 Reps
Bench Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 4
kompleksne vaje (1,2)
Est. 22 min
7 exercises
Barbell Deadlift
1 Set x 20 Reps
Pull-Up
1 Set x 14 Reps
Smith Machine Squat
1 Set x 20 Reps
Machine Leg Press
1 Set x 20 Reps
Barbell Lunge
1 Set x 14 Reps
Barbell Bench Press
1 Set x 14 Reps
Push-Up
1 Set x 20 Reps
Day 5
Abs 01
Est. 33 min
4 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 25 Reps
Oblique Crunch
3 Sets x 30 Reps
Weight Plate Rotation
3 Sets x 30 Reps
Day 5
abs 02
Est. 30 min
4 exercises
Alternating Heel Touch
3 Sets x 30 Reps
Weighted Decline Rotation
4 Sets x 20 Reps
Bench Crunch
3 Sets x 40 Reps
Air Bike
3 Sets x 30 Reps
