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7 Day Crucible Workout
Cutting
Advanced
Machine strength
Plan Details
The 7 Day Crucible Workout routine by fairtax is a 20 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
15 min Afternoon Run
Est. 17 min
1 exercise
Running
1 Set
Mon
15 min Morning Run
Est. 17 min
1 exercise
Running
1 Set
Mon
Arms and Shoulders
Est. 44 min
10 exercises
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Mon
Mini Abs - Morning
Est. 13 min
5 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Push-Up
1 Set x 3 Reps
Push-Up (Wide Hand)
1 Set x 3 Reps
Push-Up (Close Hand)
1 Set x 3 Reps
Medicine Ball One-Arm Push-Up
1 Set x 3 Reps
Tue
Legs - YMCA
Est. 26 min
8 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Glute Kickback
3 Sets x 14,12,10 Reps
Machine Hip Adduction
4 Sets x 10,8,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Bike Ride - Night
Est. 47 min
1 exercise
Elliptical Training
1 Set
Tue
Chest and Back
Est. 34 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
Min Abs
Est. 15 min
3 exercises
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Kettlebell setups
3 Sets x 8 Reps
Cable Rotational Crunch (Supine)
3 Sets x 8 Reps
Wed
Rest and Run
Est. 32 min
1 exercise
Running
1 Set
Thu
Shoulders and Back
Est. 39 min
9 exercises
Barbell Shoulder Press
4 Sets x 10,8,6,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Cable Seated Row
3 Sets x 8 Reps
Thu
Legs
Est. 26 min
8 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Glute Kickback
3 Sets x 14,12,10 Reps
Machine Hip Adduction
4 Sets x 10,8,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Chest and Arms
Est. 63 min
12 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Fly
4 Sets x 10,8,6,4 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Fri
Run
Est. 32 min
1 exercise
Running
1 Set
Sat
Min Abs
Est. 15 min
3 exercises
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Kettlebell setups
3 Sets x 8 Reps
Cable Rotational Crunch (Supine)
3 Sets x 8 Reps
Sat
Legs YMCA
Est. 26 min
8 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Glute Kickback
3 Sets x 14,12,10 Reps
Machine Hip Adduction
4 Sets x 10,8,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sat
45 Minute Run
Est. 47 min
1 exercise
Running
1 Set
Sat
Mini Abs
Est. 13 min
5 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Push-Up
1 Set x 3 Reps
Push-Up (Wide Hand)
1 Set x 3 Reps
Push-Up (Close Hand)
1 Set x 3 Reps
Medicine Ball One-Arm Push-Up
1 Set x 3 Reps
Sun
Min Abs
Est. 15 min
3 exercises
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Kettlebell setups
3 Sets x 8 Reps
Cable Rotational Crunch (Supine)
3 Sets x 8 Reps
Sun
Bike Ride
Est. 47 min
1 exercise
Elliptical Training
1 Set
Sun
Chest and Back
Est. 34 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
