Loading...
Get on that STAGE!!!!!!
Cutting
Advanced
Machine strength
Plan Details
The Get on that STAGE!!!!!! routine by Kzyskowski is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs
Est. 64 min
11 exercises
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
3 Sets x 8,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,12,12 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Smith Machine Squat
5 Sets x 15 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Front Squat
2 Sets x 25 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Tue
Chest, Delts and Traps
Est. 51 min
10 exercises
Smith Machine Incline Bench Press
2 Sets x 12 Reps
Smith Machine Incline Bench Press
1 Set x 15 Reps
Smith Machine Incline Bench Press
1 Set x 25 Reps
Smith Machine Bench Press
2 Sets x 15 Reps
Smith Machine Bench Press
1 Set x 25 Reps
Cable Cross-Over
2 Sets x 25 Reps
Machine Fly
2 Sets x 10 Reps
Machine Fly
1 Set x 25 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 20 Reps
Wed
Back and Biceps
Est. 45 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 20 Reps
Smith Machine Bent-Over Row
5 Sets x 10,8,6,6,6 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
Cable Seated Row
4 Sets x 10,8,8,20 Reps
Leverage Machine Iso Row
3 Sets x 25 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 20,20,30 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 12,8,6,15 Reps
Thu
Shoulders
Est. 65 min
10 exercises
Smith Machine Shoulder Press (Close Grip)
2 Sets x 15 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Incline Shoulder Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Fri
Arms
Est. 70 min
12 exercises
Barbell Spider Curl
4 Sets x 12,10,8,15 Reps
Dumbbell Incline Curl
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 8,8,12 Reps
Barbell Preacher Curl
3 Sets x 12,20,20 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,8,8,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 12,12,15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15,15,20 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 99 Reps
