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back focus
Cutting
Intermediate
Machine strength
Plan Details
The back focus routine by thims85 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
back
Est. 76 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Pullover
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
serratus pull
3 Sets x 20 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Day 2
legs
Est. 87 min
10 exercises
Kettlebell Goblet Squat
3 Sets x 15 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Day 3
shoulders
Est. 83 min
9 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Day 5
back 2
Est. 94 min
10 exercises
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
Day 6
shoulders 2
Est. 79 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Clean and Jerk
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
shoulder bombs
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 7
bi, Tri, calf, abs
Est. 103 min
11 exercises
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Stability Ball Pull-In
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
