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Rowell
Cutting
Beginner
Machine strength
Plan Details
The Rowell routine by aerowell is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest, Triceps, Shoulders
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Tue
back & biceps
Est. 66 min
7 exercises
Back Hyperextension
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Treadmill Running
1 Set
Wed
cardio & abs
Est. 37 min
2 exercises
Treadmill Running
1 Set
Ab ripper X
3 Sets
Thu
Legs
Est. 77 min
7 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Elliptical Training
1 Set
Fri
Chest, Triceps, Shoulders
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Sat
back & biceps
Est. 66 min
7 exercises
Back Hyperextension
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Treadmill Running
1 Set
Sun
Legs
Est. 77 min
7 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Elliptical Training
1 Set
