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break it down
Cutting
Intermediate
Body
Plan Details
The break it down routine by amandaa1191 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine was designed for intermediate to advanced lifters who are looking for a way to maintain muscle, burn body fat while shedding the pounds. A short cardio session is incorporated at the beginning of each workout day to warm the body up, and increase the heart rate. All exercises should be paired in a two or three supper-sets at a time to maximize your active time, keep your heart rate up, and reduce resting time to provide maximum results! Featuring a daily AM and PM activity: a choice of a 2 mile walk or run, aquatic exercise(10-20min), or yoga(10-20min).
Routine detail
Day 1
Cut (Chest/Shoulders)
Est. 77 min
12 exercises
Stationary Bike
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Medicine Ball Chest Pass
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Lateral medicine ball throw
3 Sets x 10 Reps
Medicine ball slams
3 Sets x 10 Reps
Overhead self medicine ball toss
3 Sets x 10 Reps
Lateral medicine ball throw
3 Sets x 10 Reps
Chops
3 Sets x 10 Reps
Lifts
3 Sets x 10 Reps
Single arm low rope rotational row
3 Sets x 10 Reps
Day 2
Shred (Abs/Legs)
Est. 96 min
15 exercises
Elliptical Training
1 Set
100's
3 Sets x 10 Reps
Monster walk
3 Sets x 10 Reps
lateral step up with aerobesk
3 Sets x 10 Reps
Crab walk
3 Sets x 10 Reps
reverse monster walk
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Alternating Diagonal Leg Bound
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
forward step up with aerobesk
3 Sets x 10 Reps
Day 3
Loose (Arms/Back)
Est. 99 min
15 exercises
Step Machine
1 Set
Dual Cable Triceps Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
downward row with tricep kickback
3 Sets x 10 Reps
one leg punches/arm raises
3 Sets x 10 Reps
Cable staggered stance lat pull
3 Sets x 10 Reps
bicep curl with shoulder press
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Single arm low rope rotational row
3 Sets x 10 Reps
superman
3 Sets x 10 Reps
plank dumbbell row
3 Sets x 10 Reps
Day 4
daily activity AM/PM
Est. 0 min
0 exercises
This day is empty
