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New Routine
Cutting
Intermediate
Machine strength
Plan Details
The New Routine routine by rosshamp is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
A-Week - Day 1
Est. 33 min
7 exercises
T Bar Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 1
B-Week - Day 1
Est. 30 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 2
A-Week - Day 2
Est. 32 min
7 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 2
B-Week - Day 2
Est. 36 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 24 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 3
A-Week - Day 3
Est. 35 min
7 exercises
Dumbbell Lunge
3 Sets x 20 Reps
Bench Dip
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Day 3
B-Week - Day 3
Est. 32 min
7 exercises
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
