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October 2015
Cutting
Intermediate
Machine strength
Plan Details
The October 2015 routine by teeks_88 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 84 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Preacher Curl Machine
10 Sets x 10 Reps
Cable Standing Curl
10 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Day 2
Cardio & Abs
Est. 56 min
7 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
1 Set x 100 Reps
Plank
3 Sets
Stability Ball Roman Twist
3 Sets x 10 Reps
Rowing
1 Set
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Day 3
Shoulders & Legs
Est. 78 min
8 exercises
Smith Machine Shoulder Press
5 Sets x 10 Reps
Cable Shrug
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
10 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Day 4
Back & Triceps
Est. 66 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Tricep Extension
9 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
