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Inspired by Serge
Cutting
Advanced
Dumbbell
Plan Details
The Inspired by Serge routine by pottingshedgene is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
These workouts are designed to work around my job. They are very brief and include very little rest. No rest between exercises so set up before hand is essential. I have an advantage in that I train at home with only barbells, dumbbells, springs, springbar, floor and suspension trainer. NO CABLES (which my triceps miss) unfortunately but plenty of progress with lighter weights. This is a good thing because I train alone.
Routine detail
Day 1
Back & Chest 1
Est. 20 min
2 exercises
Chin-Up with Knee Raise
8 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Day 2
Shoulders & Arms 1
Est. 26 min
3 exercises
Dumbbell Lateral Raise
5 Sets x 12 Reps
Tricep Push-Up
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Day 3
Legs 1
Est. 17 min
2 exercises
Dumbbell Squat
5 Sets x 12 Reps
Dumbbell Calf Raise
5 Sets x 12 Reps
Day 4
Back & Chest 2
Est. 19 min
2 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Day 5
Shoulders & Arms 2
Est. 25 min
3 exercises
Reverse delt with chest expander
5 Sets x 12 Reps
Tricep Push-Up
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Day 6
Abs & Oddments
Est. 27 min
3 exercises
Leg Raise
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
