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SFA 2014 - Woche 17-20
Cutting
Advanced
Dumbbell
Plan Details
The SFA 2014 - Woche 17-20 routine by From.Hell is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push 1
Est. 146 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 15 Reps
Weighted Tricep Dip
10 Sets x 100 Reps
Dumbbell Seated Shoulder Press
7 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Day 2
Beine 1
Est. 240 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
7 Sets x 20 Reps
Dumbbell Lunge
10 Sets x 200 Reps
Barbell Romanian Deadlift
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 3
Pull 1
Est. 162 min
5 exercises
Chin-Up with Knee Raise
10 Sets x 100 Reps
Cable Seated Row
7 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 25 Reps
Dumbbell Shoulder Shrug
7 Sets x 25 Reps
Barbell Curl
4 Sets x 21 Reps
Day 4
Push 2
Est. 69 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Push-Up
5 Sets x 15 Reps
Day 5
Beine 2
Est. 67 min
6 exercises
Smith Machine Front Squat
5 Sets x 15 Reps
Smith Machine Squat
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Sissy Squat
5 Sets x 15 Reps
Day 6
Pull 2
Est. 72 min
6 exercises
Barbell Deadlift
5 Sets x 15 Reps
Barbell Good Morning
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Dumbbell Incline Bench Row
5 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 15 Reps
