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moh ghouleh 2014
Cutting
Advanced
Machine strength
Plan Details
The moh ghouleh 2014 routine by ghouleh is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
What workout routine has worked best for you? I love high intensity training! I reach my maximum intensity by using heavy weights combined with supers sets and drop sets. This is how I’ve been training from day 1 and it still works for me.
Routine detail
Day 1
Chest/abs
Est. 231 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Press
33 Sets x 20 Reps
Dumbbell Bench Press
33 Sets x 20 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Day 2
Legs/calves
Est. 112 min
8 exercises
Smith Machine Front Squat
10 Sets x 10 Reps
Dumbbell Walking Lunge
33 Sets x 3 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Standing Hamstring and Calf Stretch
3 Sets x 20 Reps
90/90 Hamstring Stretch
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Day 3
Shoulders/Abs
Est. 55 min
7 exercises
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Rear Lateral Raise
4 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Ab Draw Leg Slide
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 4
Biceps/Triceps/Abs
Est. 65 min
9 exercises
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 8 Reps
Stability Ball Dumbbell Kickback
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 5
Back/Abs
Est. 65 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
