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STrandfigur woche 1-4 Squatosaurus
Cutting
Advanced
Barbell
Plan Details
The STrandfigur woche 1-4 Squatosaurus routine by meier joe is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
http://www.team-andro.com/strandfigur-2015-squatosaurus-woche-1-4.html
Routine detail
Day 1
Leg
Est. 107 min
9 exercises
Indoor Cycling
1 Set
Machine Leg Press
5 Sets x 12,10,8,6,6 Reps
Barbell Squat
5 Sets x 12,10,8,6,6 Reps
Machine Seated Leg Curl
5 Sets x 12,10,8,6,6 Reps
Barbell Curl
5 Sets x 12,10,8,6,6 Reps
Barbell Standing Calf Raise
2 Sets x 180 Reps
Plank
2 Sets
Cable One-Arm Reverse Fly
3 Sets x 15,10,8 Reps
Indoor Cycling
1 Set
Day 2
Push
Est. 121 min
10 exercises
Machine Leg Press
10 Sets x 10 Reps
Dip
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 12,10,8,6,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12,10,8,6,6 Reps
Barbell Bench Press
4 Sets x 12,8,6,6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12,10,8,6,6 Reps
Barbell Shoulder Pull (Prone)
5 Sets x 5 Reps
Machine Calf Raise
2 Sets x 180 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Day 3
Pull
Est. 0 min
0 exercises
This day is empty
Day 3
Pull
Est. 122 min
9 exercises
Indoor Cycling
1 Set
Weighted Pull-Up
5 Sets x 5 Reps
T Bar Row
5 Sets x 12,10,8,6,6 Reps
Barbell Deadlift
5 Sets x 12,10,8,6,6 Reps
Dumbbell Pullover
5 Sets x 12,10,8,6,6 Reps
Barbell Curl (Close Grip)
5 Sets x 12,10,8,6,6 Reps
Barbell Standing Calf Raise
2 Sets x 180 Reps
Air Bike
2 Sets x 180 Reps
Step Machine
1 Set
