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Adriel Cutting
Cutting
Intermediate
Machine strength
Plan Details
The Adriel Cutting routine by Adrieldonega is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Treino para queimar o maior numero de calorias por dia. Ingerir 2 litros de agua durante o treino.
Routine detail
Day 1
Peito / Abdomen
Est. 150 min
11 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 16 Reps
Barbell Decline Bench Press
4 Sets x 16 Reps
Barbell Incline Bench Press
4 Sets x 16 Reps
Dumbbell Fly
4 Sets x 14 Reps
Cable Cross-Over
4 Sets x 14 Reps
Machine Fly
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Alternating Heel Touch
4 Sets x 30 Reps
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
Biceps e Triceps
Est. 145 min
11 exercises
Walking
1 Set
Barbell Curl
4 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 16 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 16 Reps
Machine Dip
4 Sets x 14 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Ombro / Trapezio
Est. 110 min
7 exercises
Walking
1 Set
Dumbbell Lateral Raise
5 Sets x 16 Reps
Dumbbell Front Raise
4 Sets x 16 Reps
Dumbbell Seated Arnold Press
4 Sets x 14 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Barbell Snatch Shrug
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 4
Costas / Abdomen
Est. 154 min
11 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 16 Reps
Leverage Machine Iso Row
4 Sets x 14 Reps
Barbell Romanian Deadlift
4 Sets x 14 Reps
Machine Back Extension
4 Sets x 14 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Alternating Heel Touch
4 Sets x 30 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Pernas
Est. 141 min
11 exercises
Walking
1 Set
Smith Machine Squat
5 Sets x 16 Reps
Machine Leg Press
5 Sets x 16 Reps
Machine Leg Press
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
