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Spring 2014 - Strength/Cut - Split - 3 days
Cutting
Advanced
Machine strength
Plan Details
The Spring 2014 - Strength/Cut - Split - 3 days routine by sirlachdog is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Moving into Spring the focus is on cutting down and increasing strength. 8 - 12 reps as heavy as we can.
Routine detail
Mon
Chest and Back
Est. 68 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Walking
1 Set
Wed
Shoulders and Legs
Est. 106 min
7 exercises
Elliptical Training
1 Set
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Walking
1 Set
Fri
Arms and Core
Est. 91 min
11 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 12 Reps
Plank
1 Set
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Walking
1 Set
