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Trojan
Cutting
Intermediate
Machine strength
Plan Details
The Trojan routine by kahawalage is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This will help your body get use I weights...good 8-10 week program leading up to 1/2 man 1/2 amazing
Routine detail
Mon
Chest & Biceps
Est. 145 min
13 exercises
Barbell Bench Press
5 Sets x 7 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 7 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell One-Arm Incline Chest Press
5 Sets x 7 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Tue
Cardio, abs and leg
Est. 109 min
12 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Elliptical Training
5 Sets
Toe Dippers
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Shoulders & Back
Est. 125 min
12 exercises
Dumbbell One-Arm Shoulder Press
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 7 Reps
Dumbbell One-Arm Row
5 Sets x 7 Reps
Smith Machine Upright Row
5 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 7 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 7 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Barbell Behind the Back Shrug
5 Sets x 7 Reps
Pull-Up
3 Sets x 15 Reps
Thu
Cardio,Abs & legs
Est. 108 min
10 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Elliptical Training
5 Sets
Toe Dippers
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 10 Reps
Fri
Triceps & Biceps
Est. 136 min
12 exercises
Barbell Bench Press
9 Sets x 18 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 7 Reps
Dumbbell Seated Tricep Press
5 Sets x 7 Reps
EZ Bar Curl
5 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 7 Reps
Barbell Spider Curl
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 7 Reps
Cable Reverse Curl
5 Sets x 7 Reps
Dip
4 Sets x 10 Reps
Sat
Cardio, abs and leg
Est. 130 min
10 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Elliptical Training
4 Sets
Toe Dippers
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
