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Adding Lean Muscle Part 1
Cutting
Advanced
Barbell
Plan Details
The Adding Lean Muscle Part 1 routine by Scarter617 is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is part 1 of a 12-week 5 day bulking and cutting routine with abs done in between each set. Cardio is to be performed at least every other day.
Routine detail
Mon
Back & Shoulders
Est. 121 min
16 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Band Reverse Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Reverse Pec-Deck
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Tue
Arms
Est. 131 min
15 exercises
Elliptical Training
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Wed
Legs
Est. 60 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Box Single-Leg Push-Off
3 Sets x 8 Reps
Thu
Chest Workout
Est. 54 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Cable Decline Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Sat
Arms II
Est. 55 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Sat
Back & Shoulders II
Est. 75 min
11 exercises
Barbell Push Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
Back
Est. 45 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Any
Chest
Est. 43 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
Chest II
Est. 44 min
6 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Drop Push-Up
3 Sets x 8 Reps
Any
Legs II
Est. 53 min
7 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
