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Women's Depletion Circuit
Cutting
Intermediate
Machine strength
Plan Details
The Women's Depletion Circuit routine by thims85 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is for the people who are on a low carb type diet and want to reduce the carbs present even further by a method of depletion. using up the glycogen stores will allow you to burn alternate energy sources. Please note that you may feel lethargic on the low carb plus this high intensity workout. it is a full body workout and hits all major muscles by the end of the week. Lift as heavy as you can so that by the final round you are going to failure **** Note : You can also mix any cardio into this routine on rest days or right after your workout if you aren't tired or are up for cardio.
Routine detail
Mon
Full Body Day 1
Est. 81 min
12 exercises
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Tue
steady state cardio
Est. 0 min
0 exercises
This day is empty
Wed
Full Body Day 2
Est. 79 min
11 exercises
Barbell Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Full Body Day 3
Est. 78 min
11 exercises
Barbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Sat
steady state cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
