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Kidney Punch
Cutting
Intermediate
Machine strength
Plan Details
The Kidney Punch routine by paulsusa is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
this is a simple 4 day routine. covering all muscles. each routine starts with a coumpound movement. on the side i do cardio at night
Routine detail
Mon
chest/tri
Est. 50 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
chest dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Tue
back/bi
Est. 54 min
8 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Thu
Shoulders/traps
Est. 50 min
8 exercises
Barbell Military Press
4 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Fri
legs/forearms
Est. 52 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
