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ISmit
Cutting
Beginner
Machine strength
Plan Details
The ISmit routine by Inge.Smit is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs & Abs
Est. 240 min
12 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 20 Reps
Cable Crunch
3 Sets x 20 Reps
Kettlebell Windmill
3 Sets x 20 Reps
Cable Upward Chop
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Tue
Arms
Est. 240 min
14 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Cable High Pulley Tricep Extension
3 Sets x 20 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Stability Ball Weight Plate Pullover
3 Sets x 20 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable Dual Overhead Curl
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Cable Pulldown Bicep Curl
3 Sets x 20 Reps
Cable Dual Overhead Curl (Stability Ball)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 20 Reps
Wed
Rest day
Est. 62 min
1 exercise
Indoor Cycling
3 Sets
Thu
Core
Est. 240 min
11 exercises
Indoor Cycling
1 Set
Step Machine
1 Set
Cable Incline Pulldown (Supine)
3 Sets x 20 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Rope Lat Pulldown
3 Sets x 20 Reps
Cable Elevated Row
3 Sets x 20 Reps
Machine Bench Press
3 Sets x 20 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Cable One-Arm Incline Press (Stability Ball)
3 Sets x 20 Reps
Fri
Shoulders Chest Abs
Est. 240 min
12 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Cable External Rotation
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 20 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 20 Reps
Plank
4 Sets
Kettlebell Advanced Windmill
3 Sets x 20 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 20 Reps
Sat
Legs & Glutes
Est. 230 min
10 exercises
Indoor Cycling
1 Set
Walking
1 Set
Cable Leg Kickback
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 20 Reps
Bridge
3 Sets
Sun
Outdoor day
Est. 62 min
1 exercise
Mountain Biking
3 Sets
