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Sexy back
Cutting
Intermediate
Machine strength
Plan Details
The Sexy back routine by Sonniboi is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Cutt & tone
Routine detail
Mon
Arms
Est. 157 min
16 exercises
Cable One-Arm High Curl
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Elliptical Training
3 Sets
Cable Leg Kickback
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Tue
Legs
Est. 95 min
15 exercises
Machine Calf Press
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Wed
Cardio
Est. 240 min
4 exercises
Indoor Cycling
1 Set
Walking
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Thu
Chest & Shoulders
Est. 54 min
8 exercises
Cable Incline Press
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Fri
Back & Glutes
Est. 71 min
11 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Knee Across the Body
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
