Loading...
Desired Fitness - September 2013
Cutting
Intermediate
Machine strength
Plan Details
The Desired Fitness - September 2013 routine by TomWeigel is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest
Est. 39 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Day 2
Back
Est. 37 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 3
Arms
Est. 50 min
6 exercises
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 4
Legs
Est. 82 min
6 exercises
Barbell Deep Squat
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 5
Shoulders
Est. 39 min
5 exercises
Barbell Military Press
4 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Calf Machine Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 6
Cardio
Est. 123 min
2 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
