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4 days a week
Cutting
Advanced
Machine strength
Plan Details
The 4 days a week routine by ukdan2013 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Strength and Tone
Routine detail
Tue
Back and Triceps
Est. 58 min
8 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Thu
Shoulders and Legs
Est. 49 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Fri
Abbs + Cardio
Est. 97 min
8 exercises
Weight Plate Russian Twist
5 Sets x 12 Reps
Cable Side Bend
4 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 20 Reps
Leg Raise
5 Sets x 10 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Recumbent Bike
1 Set
Rowing
1 Set
Sat
Chest and Biceps
Est. 58 min
8 exercises
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
