Loading...
EXTREME CUT
Cutting
Intermediate
Machine strength
Plan Details
The EXTREME CUT routine by Fgroia is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
A workout to lose fat, maintaning the muscles integrity.
Routine detail
Mon
Peito Biceps Abs
Est. 69 min
10 exercises
Barbell Incline Bench Press
4 Sets x 12,10,10,8 Reps
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Fly
4 Sets x 12,10,10,8 Reps
Barbell Decline Bench Press
4 Sets x 12,10,10,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,10,8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 15,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 15,10,8 Reps
Barbell Shrug
4 Sets x 3,25,20,15 Reps
Leg Raise
4 Sets x 30,25,20,15 Reps
Tue
Quadriceps Femoral Gemeo
Est. 97 min
8 exercises
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Barbell Squat
4 Sets x 15,12,10,8 Reps
Barbell Lunge
4 Sets x 15,12,10,15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Barbell Romanian Deadlift
4 Sets x 15,12,10,8 Reps
Machine Calf Raise
6 Sets x 20 Reps
Elliptical Training
1 Set
Wed
Dorsal Triceps Abs
Est. 111 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
T Bar Row
4 Sets x 12,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,10,8 Reps
Dumbell Pullover
3 Sets x 15,10,10 Reps
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 15,12,10,10 Reps
Dumbbell Seated Tricep Press
4 Sets x 15,12,10,10 Reps
Dumbbell Shoulder Shrug
4 Sets x 30,25,20,15 Reps
Dumbbell Seated Shrug
4 Sets x 3,25,20,15 Reps
Leg Raise
4 Sets x 30,25,20,15 Reps
Elliptical Training
1 Set
Fri
Ombros Trapezios Gemeos
Est. 96 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15,12,10 Reps
Smith Machine Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise (Stability Ball)
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20,15,15,12 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Elliptical Training
1 Set
Sat
Bicep Tricep
Est. 89 min
9 exercises
EZ Bar Curl
3 Sets x 15,12,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15,12,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15,12,10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 15,12,10 Reps
Weighted Bench Dip
3 Sets x 15,12,10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets
Dumbbell Alternating Tricep Kickback
3 Sets
Elliptical Training
1 Set
