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Salaam's Beginning Cutter
General
Beginner
Body
Plan Details
The Salaam's Beginning Cutter routine by wiSalaam is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is designed to be relatively quick. One that you can do during lunch. I put it together to burn fat and to get more defined musculature since doing back surgery last year.
Routine detail
Day 1
Gym - Chest and Triceps
Est. 56 min
6 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Machine Fly
3 Sets x 30 Reps
Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 30 Reps
Push-Up
3 Sets x 8 Reps
Day 2
Gym - Abs
Est. 240 min
40 exercises
Weighted Side Bend
3 Sets x 25 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Stability Ball Cross-Leg Bridge
3 Sets x 20 Reps
Bent Knee Side Angle Pose
3 Sets x 15 Reps
Cross Leg Erector Spinae
3 Sets
Decline Bench Ab Reach
3 Sets x 15 Reps
Stability Ball Hip Roll
3 Sets x 15 Reps
Kettlebell Advanced Windmill
3 Sets x 15 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 15 Reps
Roll Down
3 Sets x 15 Reps
Turtle Pose
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Crescent Moon Pose
3 Sets x 15 Reps
Cross-Legged Forward Fold
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Medicine Ball Rotation
3 Sets x 15 Reps
Stability Ball Plank
3 Sets
Triangle Pose
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Crow Pose
3 Sets
Seated Twist
3 Sets
Decline Crunch
3 Sets x 15 Reps
Stability Ball Wood Chop
3 Sets x 15 Reps
Kettlebell Figure Eight
3 Sets x 15 Reps
Bench Oblique Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Warrior 2 Pose
3 Sets x 15 Reps
Kettlebell Windmill
3 Sets x 20 Reps
Child's Pose (Stability Ball)
3 Sets x 15 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Stability Ball Hip Thrust
3 Sets x 15 Reps
Kettlebell Bent Press
3 Sets x 15 Reps
Day 3
Gym - Shoulders and Legs
Est. 143 min
20 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 15 Reps
Kneeling Hip Flexor
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Barbell 1/2 Squat
3 Sets x 15 Reps
Posterior Lower Leg Stretch
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Straddle Stretch
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Day 4
Gym - Back & Biceps
Est. 153 min
22 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 15 Reps
Cross Leg Erector Spinae
3 Sets
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Weight Plate Pinch
3 Sets x 15 Reps
Barbell Step-Up
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 15 Reps
Cross-Legged Forward Fold
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Day 5
Gym - Stretches
Est. 134 min
22 exercises
Quadricep Stretch
3 Sets x 15 Reps
Posterior Lower Leg Stretch
3 Sets x 15 Reps
Band Quad Stretch
3 Sets x 15 Reps
Band Seated Calf Stretch
3 Sets x 15 Reps
Wall Calf Stretch
3 Sets x 15 Reps
Wall Calf Stretch
3 Sets x 15 Reps
Posterior Lower Leg Stretch
3 Sets x 15 Reps
Cross-Legged Forward Fold
3 Sets x 15 Reps
Seated Twist
3 Sets
Cross Leg Erector Spinae
3 Sets
Bent Knee Side Angle Pose
3 Sets x 15 Reps
Camel Pose
3 Sets x 15 Reps
Cross Leg Erector Spinae
3 Sets
Cross-Leg Side Stretch (Supine)
3 Sets x 15 Reps
Lateral Stretch
3 Sets x 15 Reps
Side Angle Pose With Rotation
3 Sets x 15 Reps
Shell Stretch
3 Sets x 15 Reps
Scalene Stretch
3 Sets x 15 Reps
Roll Down
3 Sets x 15 Reps
Overhead Stretch
3 Sets x 15 Reps
Wide Leg Stretch
3 Sets
Triangle Pose
3 Sets x 15 Reps
Day 8
Home - Pecs / Tri's / Bi's
Est. 240 min
33 exercises
Tricep Push-Up
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Band Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Band Reverse Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Kettlebell Floor Press
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell Around the World
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Kettlebell Push-Up
3 Sets x 15 Reps
Push-Up to Side Plank
3 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Exercise Dome Push-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 15 Reps
Day 9
Home - Delts / Back / Legs
Est. 0 min
0 exercises
This day is empty
Day 10
Home - Gut / Cardio
Est. 186 min
4 exercises
Mountain Biking
1 Set
Jump Rope
1 Set
Walking
1 Set
Boxing
1 Set
Day 20
New Cycle A
Est. 140 min
20 exercises
Kettlebell Alternating Row
3 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Glute Stretch
3 Sets x 15 Reps
Peroneal Stretch
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Kettlebell One-Arm Row
3 Sets x 15 Reps
Hip Abduction
3 Sets x 15 Reps
Bridge
3 Sets
Posterior Tibialis Stretch
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 15 Reps
Posterior Lower Leg Stretch
3 Sets x 15 Reps
Band Seated Calf Stretch
3 Sets x 15 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 15 Reps
Medicine Ball Overhead Slam
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Seated Glute Stretch
3 Sets x 15 Reps
Calf Stretch with Rope
3 Sets x 15 Reps
Machine One-Arm Pulldown
3 Sets x 15 Reps
