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Double-time
Cutting
Advanced
Machine strength
Plan Details
The Double-time routine by SnacAttac is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Limited rest between sets. Increase focus and drive through each rep. Focused rep contraction. HIIT (Intervals on Cardio). Modified HIIT 100s workout
Routine detail
Mon
Chest/Back/Abs
Est. 86 min
12 exercises
Barbell Bench Press
1 Set x 20 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Reverse Crunch
5 Sets x 25 Reps
Crunch
5 Sets x 25 Reps
Treadmill Running
1 Set
Tue
Legs/Triceps/Calves
Est. 73 min
13 exercises
Barbell Deep Squat
1 Set x 20 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Wed
Shoulders/Traps/Biceps/Forearms
Est. 99 min
14 exercises
Barbell Push Press Behind the Neck
20 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Jump Rope
1 Set
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Thu
Chest/Back/Abs
Est. 77 min
12 exercises
Barbell Bench Press
1 Set x 20 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Reverse Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Step Machine
1 Set
Fri
Legs/Triceps/Calves
Est. 78 min
12 exercises
Barbell Deep Squat
1 Set x 20 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Kettlebell One-Arm Swing
10 Sets x 20 Reps
Sat
Shoulders/Traps/Biceps/Forearms
Est. 112 min
12 exercises
Dumbbell Seated Shoulder Press
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
10 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Treadmill Running
1 Set
